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)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

2-3 Sets: For Quality

9/7 Cal Ski Erg or Row

8 Alternating Box Step-Ups + 4 Box Jumps

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

10 Deep Lunge Mountain Climbers

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Bench Press

8 Bar Kip Swings

4 Strict Knee Raises

4-6 Toes to Bar or Building Toes to Target or Alternating Toes to Bar / Toes to Target.

4 Burpee Box Jump Overs @ working height

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

- Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement limitations and impingement

- If any alternatives are needed beyond that, let's look to a landmine press for extra movement modifications for the shoulder.

Level 1 / New Athletes:

Every 2:30 x 4 Sets

8 Reps @ 6-7 RPE (Relative Perceived Exertion)

"Momentum" (Time)

For Time

3 Rounds

25 Toes to Bar

15 Burpee Box Jump Overs

Box Height: (Rx24/20, S 20/16″)
Score = Time

Primary Objective: Hold consistent sets on the Toes to Bar and work into steady burpee box jump overs.

Secondary Objective: Maintain consistent splits between rounds.

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)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Movement Prep

2 Sets:

12/9 Calorie Row

6 Inchworm to Hollow

10 Down Dog Alternating Toe Touches

6 Pike Push-Ups

10 Air Squats

Specific General

2 Sets:

12/9 Calorie Row bike or ski

10 Bradford Press with Lockout

10 Wall Balls

Specific Barbell Prep

2 Sets

5 Behind the Neck Press in Split

3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps

--

Add Loads

--

3 Sets Building to 75%

2 Split Jerk with 2 sec Pause in recovery on Second Rep

Split Jerk Complex (6 Rounds for weight)

Every 2:00 x 6 Sets

Pause Split Jerk + Split Jerk

1+1 @ 70-75%

*Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

% of Split Jerk
Modifications:

- Adjust to Push Jerk or Push Press if the Split Jerk is a problematic movement for refining form and technique.

- Adjust to Dumbbell Split Jerk, Push Jerk or Push Press for those where the barbell creates movement limitations.

Level 1 / New Athletes:

Every 2:00 x 6 Sets

Push Jerk + Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

"Impulse" (Open 19.1) (AMRAP - Rounds and Reps)

15:00 AMRAP

19 Cal Row or Ski 14 Cal Bike

19 Wall Balls

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Score = Rounds + Reps

Goal: 5–7+ Rounds

Stimulus: Sustainable aerobic engine builder with cyclical pacing and midline fatigue management.

RPE: 8/10

Primary Objective: Hold consistent pacing across all 15 minutes. The goal here will be to hold the rower as close to 1 minute per round for the men and 75 seconds per round for the women.

Secondary Objective: Complete all wall ball sets unbroken or with one short break max while maintaining steady row splits.

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)

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Cone game

Push Press (6x4 build)

Partner Workout (Checkmark)

Split reps!

10 box jumps

20 push press (65#)

10 ball slams

4 shuttle runs

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)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Movement Prep

2-3 Sets: For Quality

:15 Dead-Hang + :15 Active Hang

20 Plank Shoulder Taps

10 Alternating V-Ups

6 Kipping Swings

8 Bulgarian Ring Rows

Gymnastics Practice (10 Rounds for reps)

10:00 EMOM

8-12 Pull-Ups*

*Pull-Ups:

- Kipping

- Butterfly

- Chest to Bar

- Strict (4-6 Reps)

"Checkered Flag" (4 Rounds for time)

For Quality

Every 3:00 x 4 Sets

18 GHD Sit-Ups

18 Renegade Rows

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Average Time / Set (Note: This should be thought of more for quality than speed)

Goal: Maintain consistent, controlled reps across all four sets, keeping each round under 2:00 to allow rest.

Primary Objective: Complete all sets unbroken with intentional tempo and bracing.

Secondary Objective: Hold proper positioning in both the GHD and renegade row without sacrificing form for speed.

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

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)

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Shoulder Press (From last week heavy 2rep
Every :90sec for 18min
1. 8/8 Bulgarian split squats (moderate/heavy)
2. 3+5, Strict shoulder press + push press at 76-78% )

B: Metcon (Checkmark)

4 sets

8 BB Shrugs (heavy - use straps)

100M Plate overhead carry

12 Lu raises

***

3 sets

10 BB Front delt raises

10 DBs Rear delt raises

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)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

6 Inchworm Push-Ups

10 Down Dog Toe Touches

Rowing Golf

- Row to 1000m with a partner, alternating every 100m

- The goal is to roll into 100m directly on the dot so that you hit 100m - 200m - 300m without being over or under.

- If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will continue until 1000m for time.

Specific Prep

1 Round or Each Partner

8/6 Cal Row

8/6 Cal Bike

4 Handstand Push-Ups / Box Pike Handstand Push-Ups / Dumbbell Strict Press

4 Single Dumbbell Step-Oves

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3 Synchro Burpees with each pair of 2 in 3 person team

"Silverstone" (Time)

3 Person Teams

For Time

200/150 Calorie Row or Ski*

200/150 Calorie Bike*

--

100 Single Dumbbell Step-Overs

100 Handstand Push-Ups

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50 Synchro Burpees

*2 Working, 1 Resting at all times

Box Height: (Rx24/20, S 20/16″)

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

*Mixed Male/Male/Female Teams (180 Cals)

Mixed Female/Female/Male Teams (170 Cals)

Complete Row and Bike as 2 people working, 1 resting, then complete the single dumbbell step-overs and handstand push-ups as 2 people working and 1 resting, then complete the 50 synchro burpees as 2 people working 1 resting.
Score: Time to complete

Primary Objective: Maintain constant team output with clean transitions and minimal downtime across all three sections

Secondary Objective: Execute synchro burpees smoothly with clean transitions between teammates

Mobility (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon