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

UAF Buddy Competition July 20th 1-3pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

3 Sets: For Quality

:30 Jump Rope

6 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

:15 Dead-Hang + :15 Active Hang

10 Ring Rows

Weighted Pull-ups (Every 2:00 x 5 Sets
3 Reps for Max Load)

Start at a moderate heavy load and increase to a max for the day

Modifications:

Look at levels as good options for the day

"Trinity" (5 Rounds for time)

Every 3:00 x 5 Sets

50 Double Unders (A: 100 singels)

15 DB Bench Press

10 Burpee Pull-Ups

Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval

Secondary Objective: Control breathing during the double unders to preserve grip and push the pace on the burpee pull-ups. The goal is to complete the Burpee Pull-Ups in under 1:00.

General Prep 

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

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

View Public Whiteboard

General Prep 

1:30 row ski or Bike Easy

--

Mobility and Activation

10/10 Arm Circles (Forward / Back)

:15/:15 PVC Pipe Front Rack Stretch

10 Prone PVC Pipe Behind the Neck Presses

:20 Extended Plank Reverse Bridge

Barbell Specific Primer

3 Clean Deadlifts (Hit a quick pause at each position to the hip)

3 Position Clean Pull (High Hang, Hang, Mid-Shin)

3 Position Power Clean (High Hang, Hang, Mid-Shin)

3 Split Jerks with 1 sec Pause in the Catch

–

Then Add Loads so the barbell is off the floor

–

Perform 2-4 Sets of Full Complex, building to starting weight on the barbell.

Clean and Jerk (Clean and Jerk Complex
Every 2:30 x 5 Sets
Clean Pull
Power Clean
Clean Pull
Squat Clean
Split Jerk)

Starting @ 75% of Limiter and Increasing to a Max For the Day

Modifications:

Look at our Level 1 Option today with the goal of simplifying the complex to avoid confusion while still creating technical capacity in the lift.

Those with Front Rack mobility issues let's look to move to a Dumbbell Complex. We can utilize the travel/hotel WOD option if necessary.

"Morpheus" (5 Rounds for weight)

For Load:

15:00 EMOM

Minute 1 - 18 /13 Cal Row or Ski or 13/10 Cal Bike

Minute 2 - 2 Squat Clean & Jerk @ 90%

Minute 3 - Rest

% is Based on Heavy of the Complex for the Day
Goal: Complete each bike in under 50 seconds and hit the target goal for the Clean and Jerk as singles done 1 every 20-30 seconds.

Stimulus: Barbell Conditioning with Interference Fatigue.

Secondary Objective : Hit a consistent power output on the bike without redlining—stay just below threshold

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)

250 run/machine

Rock, paper scissors

Deadlift (5x5 build)

AMRAP (in partner or solo) (No Measure)

10 sit-ups (Dallas Russian twist)

10 kb deadlift

10 wall ball

2 box get overs (plate rollovers)

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

View Public Whiteboard

A: Shoulder Press (EMOM for 6min
6 reps at 70% of 1RM)

B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
10 BB Upright rows)

C: Metcon (No Measure)

3 sets

10/10/10

Angle delt raise/front delt raise/Arnold press

***

3 sets

8 BB/DBs skull crushers (45 degree angle)

8 Plate tricep ext (behind the neck)

100M Plate ovhd 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

UAF Buddy Competition July 20th 1-3pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Body Heat and Mobility

2 Rounds:

8 Calorie Row or 200m Run

8 Air Squats

8 Glute Bridges

10 Banded Good Mornings

:20/:20 Samson Stretch

General Prep and Activation

2 Sets:

8 Abmat Sit-Ups or 6 GHD Sit-Ups (progressive ROM)

6 Kettlebell Deadlifts (single KB to warm up hinge pattern)

6 Box Step-Ups

:20 Glute Bridge Hold

:20 Hollow Hold or Tucked Hollow

Primer

10 GHD Sit-Ups or modified version

8 Dual Kettlebell Deadlifts (moderate load)

6 Box Jumps

Build to working loads

And repeat.

“The One” (5 Rounds for time)

Every 4:00 x 5 Sets

20 GHD Sit-Ups

15 Dual Kettlebell Deadlift

10 Box Jumps

Kettlebells: 2 x (Rx53/35, S 44/26)

Box Jump: (Rx30/24, S 24/20″)
Goal: Complete each round in 2:00–2:30, leaving 1:30–2:00 rest per interval

Primary Objective: Stay unbroken on all movements across all sets.

Secondary Objective: Complete each set in the same time across all sets.

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

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

View Public Whiteboard

Body Heat & Mobility Flow

10/8 Calorie Row

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:20 Hanging Dead Hang or Scapular Pull-Up Hold

:30 Wrist & Forearm Stretch (on floor)

General Prep 

2 Sets:

5 Kip Swings or 5 Ring Rows (retraction focus)

5/5 Single Arm Dumbbell Deadlift

5/5 Dumbbell Snatch

8 Jumping Pull-Ups or 8 Ring Rows

20 Single Unders

Specific Primer & Skill Prep (No Measure)

2-3 Sets

10 Double Unders or 20 single unders

4 Alternating Dumbbell Snatch (build to workout load by final set)

2-4 Strict Pull-Ups (banded or scaled options)

“The Construct” (AMRAP - Rounds and Reps)

20:00 AMRAP, With a partner.

4-8-12-16....

Alternating Dumbbell Snatch

Strict Pull-Ups

Starting @ 0:00 and Every 5:00 minutes

Complete 25/20 Cal Row or Ski or 17/14 cal Bike + 100 Double Unders or singles

Dumbbell: (Rx70/50, S 60/40)

We will start on the row for 30/24 Calories, then proceed to 100 double unders, before getting into the ladder of alternating dumbbell snatch and strict pull-ups. Every 5 minutes thereafter we will stop moving up the ladder and proceed back to the rower and the double unders. All reps are to be split between partners in the most efficient way possible to keep moving and get as far up the ladder as possible in the 20 minute timeframe.
Goal: Finish the round of 24+ on the ladder

Primary Objective: Split the reps evenly and maintain a strong consistent pace with quality form on the Dumbbell Snatch

Secondary Objective: Transition fast and recover rhythm quickly after each row + double under effort.

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d