14Jun
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - Functional Fitness
General Prep
2 Sets:
200m Run
10 Cossack Squats
5/5 World's Greatest Stretch
10 Hollow Rocks
:10 Hollow Hold
Burpee Number Game (Group ~5 minutes)
1 = Standing
2 = Top of Plank
3 = Bottom of Push-Up
4 = Feet to Outside of Hands
5 = Jump
As an examples
3+5 = Full Burpee
2+3+2 = Push-Up
4+5 = Squat Jump
2+1 = Up Down
Specific Primer & Skill Prep
2 Sets
8 Abmat Sit-Ups
6 Dumbbell Walking Lunges, R1 @ Moderate Load , R2 @ Working Load
6 Line Facing Burpees
“Zion Uprising” (Time)
5 Rounds for Time, As waterfall in teams of 3-4
30 Abmat Sit-Ups
50ft Dumbbell Walking Lunges
200m Run
15 Line Facing Burpees
This will be done as a team of 3 or 4 partners depending on class numbers and size.
Dumbbell: (Rx50/35, S 40/25)
Time Cap: 30 minutes
Goal: Complete in 20-25min of Total Running Time
Stimulus: Steady team conditioning with core, legs, and aerobic pacing under fatigue
RPE: 7.5/10
Primary Objective: Maintain consistent pacing on run and lunges to avoid bottlenecks and maximize team flow
Secondary Objective: Keep core and burpee movement quality high, tight transitions will save time overall
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
13Jun
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
400 m run/ski/row
Stretches:
Green band
Updog/downdog
Scorpion
Thoracic rotation
Bird dog
2x:
Deadhang on bar
Pull-ups (EMOM 6 min of pull up variation)
Power clean complex (Clean pull
2 power cleans
Push jerk/press)
Community Cup Workout (4 Rounds for reps)
2 sets:
2 min work -
10 hanging knee raises
10 goblet squats / Dallas dual kb swing
max calorie row
Rest 1 min
2 sets:
2 min work -
10 cal row
10 goblet squats
Max pull-up or pull-up variation
13Jun
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - Functional Fitness
General Prep, Mobility and Activation Work
3 Sets: For Quality
250/200m Row or ski or run
15 Banded Good Mornings
10 Bulgarian Ring Rows
:15 Hollow Hold
:15 Arch Hold
10 Alternating Scorpions
--
Then Go Through Bar Muscle-Up Progressions and Build towards working loads on the Deadlift
"The Oracle" (Time)
3 Rounds for Time
12-9-7 BMU
500/450m Row, Ski or Run
24-18-14 Deadlift
Barbell: (Rx 205/145, S 155/115)
BMU=A: 24-18-14 Pull-Ups
Goal: Finish between 9–13 minutes
Time Cap: 20:00
Stimulus: Grip-intensive push through high-skill gymnastics and pulling stamina
RPE: 9/10
Primary Objective: Manage grip fatigue to preserve bar muscle-up quality and maintain deadlift mechanics under duress
Secondary Objective: Hold consistent 1:45–2:05 row splits while transitioning quickly between stations
General Prep, Mobility and Activation Work
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
12Jun
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
15min ~
Barbell from the rig to the floor and back
Working on our legs and not our lower back
****
One DB.
10 RDL
10 Hang power cleans (to the shoulder)
10 Shoulder to overhead
100M Farmers carry (overhead)
Then…switch to other side
12Jun
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - Functional Fitness
Mobility and Activation Work
2 Sets: For Quality
1:00 Cardio Choice
:30/:30 Banded Front Rack Mobility :
:30/:30 Banded Hip Distraction
:30 Elevated Prayer Stretch
Specific Movement Prep
3 Sets, Building Complexity and Loading
1 Wall Walk + :10 Nose to Wall Handstand Hold
10 Medball Front Squats / Wall Balls
12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs
5 Barbell Push Press
5 Barbell Front Squats
Strength Superset EMOM
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 3 Push Press
Station 2: 3 Front Squat
Starting @ 70% of 1RM for Both Lifts and Increasing to a 3 Rep Heavy for the Day
Stimulus: Absolute Strength Development and Test
Cues:
Front Squat: Root through the feet, push up through the elbows and flex the belly.
Push Press: Vertical dip and drive, keep the elbows underneath and slightly in front of the bar, and finish strong overhead with the bar centered over midline.
Modifications:
For the Front Squats we can look to move to a Back Squat if mobility is an issue, or move to goblet squats for those just learning the mechanics of the squat while also reinforcing similar bracing positions.
For the Push Press, let’s initially look to move to Dumbbell Push Press as the primary scale for those with movement limitations. We can also adjust to an incline bench press or landmine press if it's the range of motion that is creating the biggest limitation or pain here.
Push Press (Record the Heaviest Set of 3)
Front Squat (Record the Heaviest Set of 3 for the Day)
Walking on Walls (Time)
For Time
5 Wall Walks
15 Wall Balls
20 Box Jump Overs
30 Wall Balls
20 Box Jump Overs
15 Wall Balls
5 Wall Walks
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Box Height: (Rx24/20, S 20/16″)
*(Re-Test from 6-13-2024)
Goal: 4-7 minutes
Time Cap: 10 minutes
Stimulus: Shoulder / Quad Interference and Muscular Stamina
RPE: 8.5/10
Primary Objective: Complete each set of Wall Walks in under 1:00
Secondary Objective: Look to cycle the Wall Balls in sets of 10+ reps on each set, while still maintaining a solid pace of 20 box jumps / minute.
12Jun
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - HGX-FIT
A: Bench Press (Every :90sec
6 x 8 at 70-75% of 1RM)
B: Metcon (No Measure)
5 sets: SA DB
10/10 DB Bench press
10 DB Pullover
10 Bench/box dips
20 Incline push-ups (from the bench)
****
EMOM: Core
Abmat sit-ups
Vups
Russian twist (weighted)
Ceiling crunches (weighted)
Ankle touches
Flutter kicks
Scissor kicks
Hollow rock
Knee raises with a twist (from the rig) - 2min