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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Deadlift (5x8 at 72-75%
B/T sets: 8/8 Single leg RDL (KB/DB))

B: Metcon (Checkmark)

3 sets

8/8 KB/DB Bulgarian split squats (45 degree angle)

10 Weighted glute bridges

***

3 sets

8 BB bicep curls

8 BB drag curls

10 DB hammer curls (against the wall)

10 DB bicep curls (against the wall)

***

2 sets: Finisher

8/8 DB seated preacher curls

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB or DB)

8/8 Reverse Lunges (bodyweight)

:15 Hollow Hold

Specific Barbell Prep

2 Sets:

3 Tall Muscle Cleans

3 Front Squats

3 Press in Split

3 Hang Power Clean

3 Hang Squat Cleans

3 Split Jerks with 1 sec Pause in the Catch

Then Add loads and Build to ~70% for Set 1 of complex

Clean and Jerk (Every 3:00 x 5 Sets
1 Clean and Jerk
Rest 10-15 seconds
Clean + Front Squat + Jerk)

Start @ 70% of 1RM Clean and Jerk and Build to around 80% or 8/10 RPE. This is not meant to be a max for the day.

"Oppenheimer" (Time)

For Time

15-12-9

Power Clean

Front Squat

Push Jerk

Barbell: (Rx135/95, S 115/75)
Score = Time

Goal: 5-8 minutes

Time Cap: 12 minutes

Primary Objective: Maintain smooth, unbroken transitions through each complex while keeping barbell movement quality high.

Secondary Objective: Limit rest between sets and rounds to sustain consistent barbell tempo from start to finish.

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

2-3 Sets: For Quality

200m Run or Bike

10-15 Glute Bridge Banded Pull Aparts

10 Deep Lunge Mountain Climbers

:15 Dead Hang + :15 Active Hang From Pull-Up Bar

8/8 Dual Kettlebell Staggered Stance Deadlifts *light loads

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

3 Bench Press @ 60-65%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Bench Press

2 Shuttle Runs

4/3 Strict Pull-Ups

50ft (15m) Farmers Carry

4 Burpee to Plate

Bench Press (Weightlifting Variable Reps & Sets)

Focus: Tempo-controlled descent and tight scapular setup.

"The Prestige" (AMRAP - Rounds and Reps)

14:00 AMRAP

7 Shuttle Runs

7/5 Strict Pull-Ups

100ft Farmers Carry

7 Burpees to Plate

Shuttle Run: 25/25ft (7.5/7.5m)

Farmers Carry: KB (Rx53/35, S 44/26), DB (Rx50/35, S 40/25)
Score = Rounds + Reps

Primary Objective: Maintain consistent round pacing with efficient transitions and steady grip management.

Secondary Objective: Avoid burnout on pull-ups and maintain posture integrity throughout the carries.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10 Dual Kettlebell Hollow Body Floor Press

12 Ring Face Pulls

:45/:45 Side Plank

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep and Mobility

2:00 Cardio Choice

-

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Tall Muscle Snatch

5 Overhead Squats

5 Snatch Lands to Power Position

Barbell Primer

w/empty barbell

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Position Hang Power Snatch (High Hang, Hang, Low Hang)

8 Back Squats

-

Then..

Build to Working Loads on Power Snatch and Back Squat prior to starting the workout.

"Inception" (16 Rounds for weight)

24:00 EMOM

minute 1: 5 Power Snatch

minute 2: 5 Back Squats

minute 3: Rest

Lifts @ 70-80% for Both Lifts

Power Snatch: Not TnG
Score = Sum of Total Loads

Secondary Objective: Prioritize barbell mechanics and great positions through both lifts.

[Inception: Levels] (16 Rounds for weight)

Level 2:

As prescribed

---

Level 1:

24:00 EMOM

minute 1: 5 Hang Power Snatch

minute 2: 5 Back Squats

minute 3: Rest

Lifts @ 7-8 RPE for Both Lifts

Power Snatch: Not TnG

---

Masters 55+:

As prescribed

---

Competitor:

As prescribed

---

Travel / Hotel:

24:00 EMOM

minute 1: 6-8 Dual Dumbbell Power Snatch

minute 2: 10 Dumbbell Front Squats

minute 3: Rest

Choice on Loads

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

For Quality:

3 Sets

12 Dual Dumbbell Sumo Deadlifts

15 Barbell Hip Thrusts

:30 Weighted Sorenson Hold

Choice on Loads

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up:

2 sets: small plates. T, Y, W (12 reps each letter)

2 sets: red band - Paloff/Wood chops/Face pulls

Partner training:

Partner 1:

Row

Partner 2:

100m Plate farmers carry

10 Red band face pulls

10 Wall push-ups

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Incline Bench Press (Weight)

3x3 at 90%

….

3 sets

8 BB Close grip incline bench press

8 DBs Floor barrel press

8 DBs Incline flys

B: Metcon (Checkmark)

3 sets

10 BB Skull crushers

10 Plate tricep ext (behind the neck)

10/10 DB Kick backs

***

3 sets

10/10 DB Wrist curls

***

time remaining: CORE