26Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - HGX-FIT
A: Pendlay Row (Every :90sec for 5 sets
8 reps at 75%
B/T sets 5-8 Chin-ups)
B: Yates rows (Every :90sec for 5 sets
8 reps at 75%
B/T sets 5-8 Chin-ups)
C: Metcon (No Measure)
4 sets
8/8 DB Renegade rows (50/35)
12 BB weighted bicep curls
***
4 sets
8/8 DB Bent over rows
12 BB weighted reverse curls
***
4 sets
8/8 DB Bear plank pull through
12 BB weighted crag curls
25Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Functional Fitness
General Prep
2 Sets for Quality
10/8 Calorie Row
10 Hanging Knee Raises
20 Single Unders
10 Air Squats
5 Push-Up to Down Dog
Specific Movement Prep
2 Sets: For Quality
10 Beat Swings
5 Toes-to-Bar (or Knees to Chest)
15 Double Unders or Single-Single-Double or 30 Single Unders
8 Wall Balls @ Working Loads
"Shepherd’s Pie" (Time)
3 Rounds for Time
18/14 Cal Row or Ski or 13/10 Cal Bike
18 Toes to Bar
72 Double Unders (A: 144 singles)
24 Wall Balls
9/7 Ring Muscle-Ups (A: 9 C2B Pull-Ups+9 Ring Dips
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Time Domain: 15-20min
Time Cap: 25min
Stimulus: Full-Body Chipper / Gymnastics Capacity Under Volume
RPE: 8.5–9/10
Primary Objective: Manage gymnastics volume, particularly Toes-to-Bar and Ring Muscle-Ups. Pick smart sets here and tackle in a way that allows for the most consistency round to round.
Secondary Objective: Look to hold the row, wall balls, and double unders as close to 1 minute per station as possible.
Optional Accessories (Checkmark)
4 Sets: For Quality
10/10 Half Kneeling Paloff Press with Rotation
:15 Ring Support Hold
15 Banded Face Pulls
24Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Legends
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
24Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - HGX-FIT
A: Bench Press (Every 2min
8x8 at 75% from last week heavy 2x2)
Metcon (No Measure)
4 sets
8 BB Close grip bench press
8/8 DB Barrel press (50/35)
10 DB Pullovers
***
4 sets
10 BB skull crushers
15 Plate tricep ext (55/35)
15 Incline close grip push-ups
20 Plate russian twist (w/plate)
24Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Functional Fitness
General Prep
2 Sets: For Quality
1:00 Cardio Choice
10 Kettlebell Deadlifts
10 Alternating Reverse Lunges
10 Glute Bridges
:30 Dead-Bugs
Specific Barbell + Plyo Prep
6 Empty Barbell Romanian Deadlifts
2 Broad Jumps (Both Legs)
4 Deadlifts @ 40%
1/1 Single Leg Broad Jump with 2 foot landing
4 Deadlifts @ 50%
1/1 Single Leg Broad Jump with 2 foot landing
--
Then, build to 65% for working sets
Deadlift (Every 2:30 x 5 Sets
4 Deadlifts @ 65% of 1RM)
+ 2/2 Single Leg Broad Jump to 2 Foot Landing between sets of Deadlift
% is Based on 1RM Deadlift
Perform each jump to maximum distance with a firm stick on the landing. These are touch and go deadlifts.
Record Working Weight
Stimulus: Absolute Strength + Speed Strength and Power Development (Unilateral Stability)
Cues:
Focus to push the ground away on the deadlift and have the hips and shoulders rise at the same rate.
Single Leg Broad Jumps really work to drive the other leg back and the whip forward and through to create momentum into the jump, then stick the landing with both feet to work on better stability and power.
Modifications:
Move to Hex Bar Deadlift or Sumo Deadlift as the primary mods for Deadlift today.
Just do a traditional Broad Jump today for 3 reps rather than single leg for 2/2
"Cornbread Collapse" (AMRAP - Reps)
Tabata Mash-Up
8 Sets
:20 American Kettlebell Swings
:10 Rest
:20 Burpees
:10 Rest
Kettlebell: (Rx53/35, S 44/26)
Goals: 8-10 Kettlebell Swings / set, 6-8 Burpees / set
Stimulus: Sprint-Style Output / Muscular Endurance & Breathing Control
RPE: 9/10
Primary Objective: Sustain high-effort sets across all 8 rounds without major drop-off
Secondary Objective: Maintain clean kettlebell swing mechanics and fast burpee cycle speed
23Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Functional Fitness
General Prep
2 Sets:
200m Run
10 Tempo Air Squats 31x1
10 Deep Lunge Mountain Climbers
:30 Down Dog Calf Gas Pedals
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
Specific Barbell Prep
2 Sets:
3 Tall Muscle Cleans
3 Front Squats
3 Hang Power Cleans
3 Hang Squat Cleans
3 Paused Front Squats (:01 pause)
Then Add loads and Build to ~60–65% for Set 1 of complex
Clean (Every 2:30 x 5 Sets
2 Squat Cleans
3 Paused Front Squats
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%
% is Based on 1RM Squat Clean)
* Hold the bottom of each front squat for 1 full second with no movement. You may drop the bar after the first squat clean, but rest no more than 10 seconds.
Goal: Clean and technical squat clean reps, followed by solid positions in the pause front squats.
Stimulus: Front Rack Stability and Strength / Technical Strength in the Clean
Cues:
Patience to the knee, speed through the hips.
Push up on the bar out of the Front Squat.
Modifications:
We can move to Power Cleans, Hang Power Cleans, or even Dumbbell Power Cleans today.
If needed, move to Power Cleans + Back Squats if the front rack positioning is the biggest issue for athletes today.
"Meat Sweats" (Time)
For Time:
200m Run (A: 14/11 Cal Bike)
5 Front Squats
200m Run
10 Front Squats
200m Run
15 Front Squats
200m Run
20 Front Squats
Barbell (Rx135/95, S 115/75)
Goal: 6-9 min
Time Cap: 12 minutes
Stimulus: Pacing Under Fatigue / Leg Endurance
RPE: 8/10
Primary Objective: Maintain composure and barbell control as volume builds
Secondary Objective: Keep run pace consistent to preserve front squat quality
Optional Accessories (Checkmark)
3 Sets, For Quality
10 Hollow Rocks
10 V-Ups
10 Russian Twists
:10 second Hollow Hold