17Jun
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
Bench Press (15min to build to a heavy 2 rep
***
at the 16min mark. Every :90sec for 5 sets
5x8 at 75%)
Metcon (No Measure)
5 sets
8 BB close grip bench press
8 DBs barrel press
12 DBs bench flys
***
4 sets
12 BB skull crushers
12 Incline close grip push-ups
12 Plate ceiling crunches
16Jun
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 and Activation
2 Sets: For Quality
10 Alternating Box Step-Ups
12 Straight Arm Banded Lat Pull Downs
:15 Hollow Hold
:15 Arch Hold
10/10 Single Leg Glute Bridges
Specific Prep
2 Sets
3-5 Jumping Pull-Ups with Controlled Eccentric
5 Bar Kip Swings + 5 Kipping Knees to Chest
5 No Jump Burpees
5 Box Jump Overs
--
Then complete @ workout pace
3 Burpee Box Jump Overs
6-8 Toes to Bar
3 Burpee Box Jump Overs
--
Move into Strict Pull-Ups and work through modifications as needed.
Gymnastics Strength (5 Rounds for weight)
Every 2:00 x 5 Sets
3-5 Strict Pull-Ups
+
5 Sandbag over the shoulder or 5 tire flips
*We are looking to add weight to the Strict Pull-Ups if possible
Level 2:
3-5 Banded Strict Pull-Ups @ 31x1 Tempo
Goal: Working on good control and building strict pulling gymnastics strength
Level 1:
3 Eccentric Pull-Ups with Slow Negative
Stimulus: Absolute Strength and Speed Strength / Power
Cues:
Pull with consistent tension and active lat engagement.
Modifications:
Choose a sandbag weight that allows for speed and power development
Look at the options for strict pull-ups today.
“So Fresh, So Clean” (Time)
3 Sets: For Time
10 Burpee Box Jump Overs
20 Toes to Bar
10 Burpee Box Jump Overs
Rest 1:30 b/t sets
Box Height: (Rx24/20, S 20/16″)
Goal: 3:00–4:00 per set / Total Time: 11:00–15:00
Time Cap: 17:00
Stimulus: High-Skill Interference / Anaerobic Threshold
RPE: 8/10
Primary Objective: Hold consistent, repeatable efforts across all three sets
Secondary Objective: Keep Toes to Bar in 2-3 sets while staying aggressive on transitions
15Jun
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)
Burpee/row game
Bench Press (5x4)
Happy Father's Day! (No Measure)
AMRAP
split work with your partner
20 db hang clean and press
20 cals machine
100 m kb/db dual farmer's carry
15Jun
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 Openers
10/10 Quadruped Adductor Hip Rocks
:30/:30 Pigeon Stretch
:30/:30 Couch Stretch
General Prep + Activation
3 Sets: For Quality
1:00-:45-:30 Bike
10 Bootstrap Squats
10/10 Single Leg Glute Bridge
:30 Feet Elevated Glute Bridge Hold
“Residual Self-Image” (5 Rounds for time)
For Max Effort
Every 4:00 x 5 Sets
:30 Wall Sit
20 Air Squats
10/7 Cal Bike Sprint
Goal: Complete each Bike Sprint in under 30 seconds, Total Working Time per interval to under 1:45.
Stimulus: Leg fatigue into anaerobic sprint effort
RPE: 9/10, Lactate Endurance
Primary Objective: Maintain max output on the Echo Bike each round despite building leg fatigue
Secondary Objective: Maintain quality positions in the Wall Sit and Air Squat to keep the quality high for this workout.
Finisher (Checkmark)
4 Sets: For Quality
:30 Nose to Wall Handstand Hold
:20/:20 Side Star Plank
10-12 Ring Hamstring Curls
15Jun
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
Father's Day Bod WOD (No Measure)
EMOM: Barbell
Min 1 - 5: 8-10 Bench press
Min 6 - 10: 8 - 10 Close grip bench press
Min 11 - 15: 10 Pendlay rows
Min 16 - 20: 10 Upright rows
Min 21 - 25: 10 Tricep ext
Min 26-30: 10 Bicep curls
Min 31 - 35: 10 Ceiling crunches
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