Workout of the day

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

HomeGrown AthletX - Functional Fitness

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Warm-Up Flow (Checkmark)

Mobility Prep and Activation

1:30 cardio (:30 Easy, :30 Moderate, :30 Hard)

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30/:30 Couch Stretch

-

General Movement Prep

2 Sets: For Quality

16 Glute Bridge March

10 Dumbbell Cossack Squats (light DB’s)

10 Dumbbell Strict Press (light DB’s )

5 Up Downs

-

Primer:

7/5 Calorie Row

5 Dumbbell Thrusters @ working loads

5 Lateral Burpees over Dumbbells

Rest :30

5 Lateral Burpees over Dumbbells

5 Dumbbell Thrusters @ working loads

7/5 Calorie Row

“Burnin’ It Down” (10 Rounds for time)

Every 3:00 x 10 Sets

12/9 Cal Row or ski or 9/7 Cal bike

8 Dumbbell Thrusters

8 Lateral Burpees over Dumbbells

Alternate Directions Each Set

Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: Complete each set in 1:45-2:15

Time Cap/Set: 2:45

Primary Objective: Complete each set in under the cap

Secondary Objective: Descending Splits

Optional Accessories (Checkmark)

3-4 Sets: For Load

10-12 Front Rack Step-Ups

:20-25 Ring Support Hold

Step-Ups: 20in Box

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

HomeGrown AthletX - Functional Fitness

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Warm-Up Flow (Checkmark)

Body Heat and Mobility

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

-

General Warm-Up

2 Sets: For Quality

8 Barbell Romanian Deadlifts

8 Tall Muscle Cleans

8 Scapular Pull-Ups

8/8 Single Arm Ring Rows

10 Alternating Down Dog Toe Touches

-

Barbell Primer:

*Empty Barbell

2 Sets

Clean Deadlift

Hang Clean High Pull

Hang Power Clean

Low Hang Power Clean

-

3 Sets:

Clean Deadlift

Hang Power Clean

Power Clean

*Building to starting loads

“Amarillo by Morning” (10 Rounds for weight)

Clean Complex + High Box Jumps

20:00 EMOM

minute 1: Clean Complex

minute 2: 5 High Box Jumps

Clean Complex =

Clean Deadlift + Hang Power Clean+ Power Clean

*Starting @ 60% of Power Clean and increasing to a heavy for the day

Box Jumps: Choice on height. Looking for a challenging set
Goal: Build to 90% of 1RM Power Clean

Score: Max Load

Primary Objective: Build to a technical heavy for the day

Secondary Objective: Challenge yourself on the Box Jumps

Gymnastics Strength (Checkmark)

Every 2:00 x 5 Sets

5-7 Strict Pull-Ups

10 Dumbbell Floor Pull-Overs
For those that have the ability, let's look to add loads to the pull-ups today. For those that are challenged by pull-ups lets look to add band tension, move to a jumping pull-up + eccentric, or even just move to challenging ring rows to create quality strength building session here to finish off the day.

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

HomeGrown AthletX - HGX-FIT

A: Incline Bench Press (Weight)

6 x 8 at 70% of last week 2RM

***Same weight across the board

No clock but keep rest 1min b/t sets

***

3 sets

8 DBs close grip press (floor)

8 DB pullovers (hips down)

8 Hindu push-ups

B: Metcon (Checkmark)

4 sets

10 DB or plate tricep ext (behind the neck)

10 BB skull crushers

25 Plate ceiling crunches

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

HomeGrown AthletX - Legends

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Metcon (No Measure)

Red band: Everyone together

10 min of work

Face pulls

Lat pulls

Paloff press

***

100M DBs Farmers carry

15 DBs Shoulder to overhead

15 DBs Hammer curls

15 DBs Zottman curls

100M DBs Farmers carry

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

Body Heat and Mobility

400m Run

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:20 Wrist Circles (each direction)

-

General Warm-Up

2 Sets: For Quality

10 PVC Pipe Passthroughs

10 VC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

8 Dumbbell Hang Snatch @ Warm-Up Loads

10 Down Dog Calf Gas Pedals

-

Barbell Primer

3 Sets: Building loads to starting weight

3 Snatch Grip Push Press

2 Snatch Grip Push Jerk

1 Snatch Grip Split Jerk

3 Overhead Squats with Pause on Final Rep

Overhead Squat (Weightlifting Variable Reps & Sets)

Modifications and/or Substitutions:

- Look to adjust the rep range slightly to 3 reps each set and reduce loading as the primary adjustment. Then for those with limited shoulder mobility the next

“Helanasty” (Time)

3 Rounds for Time:

21 Alternating Dumbbell Snatch

400m Run

12 Overhead Squats

Dumbbell: (Rx50/35, S 40/25)

Barbell: (Rx 115/75, S 95/65)

*Originally Programmed on October 2nd, 2023
Time Cap: 15:00

Goal Time: 9:00–13:00

Primary Objective: Complete each round in under 4:00 minutes

Secondary Objective: Looking to complete all movements unbroken

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

HomeGrown AthletX - HGX-FIT

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A: Shoulder Press (Every :90sec for 5 sets
1+3. Strict press + Push press
85-88% of 1RM Strict press)

B: Shoulder shrugs (Every :90sec
5x5 based on 85% of last week heavy 3RM
***Use straps )

C: Metcon (Checkmark)

3 sets

10 Lu raises (Plate)

12/12 Plate halos

15/15 Banded wood chops