29May
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
HomeGrown AthletX - HGX-FIT
A: Pendlay Row (5 x 5 at 82-85%
b/t sets 8 BB weighted reverse curls)
B: Metcon (No Measure)
4 sets
8 DBs incline chest supported rows
8 BB weighted bicep curls
8/8 DBs Gorilla rows
8 BB weighted drag curls
20 Banded lat pulls
“21”
28May
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
HomeGrown AthletX - Functional Fitness
General Prep
3 Sets
1:00 - :45 - :30 Row (increasing intensity)
10/10m Lateral Band Walk
10/10m Monster Band Walk
10 Hollow Rocks + 10 Alternating V-Ups
10 Alternating Box Step-Ups + 5 Box Jumps
Specific Barbell Loading
Back Squat
10 Empty Barbell Reps
5 Reps @ 50%
3-5 Reps @ 60%
then load to 70% on the bar
Back Squat (Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%
)
% of Back Squat
Look to complete the lift @ 20x1 Tempo
We are looking for the same wave loading volume style we hit from Front Squats on Week 1 of the cycle, and now the expectation is just by the nature of the movement loading will be heavier today.
Scaling Modifications:
Box Squats or Split Squats depending on the issue. If it's the lower back, the split squat is best, if it's the knees, the box squat will be the best alternative today.
"Laces Out!" (3 Rounds for time)
Every 5:00 minutes x 3 Sets
20 GHD Sit-Ups
500/450m Row or Ski or 30/21 Cal Bike
20 Box Jump Overs
Box Height: (Rx24/20, S 20/16″)
Goal: Complete each working set in under 4:00 minutes
Stimulus: Lactate Endurance / Muscular Stamina
RPE: 9/10
Primary Objective: Complete each Row in under 2:00 minutes
Secondary Objective: Keep the GHD Sit-Ups and Box Jump Overs to under 1:00 each
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
27May
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
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
20min AMRAP
10 KB High pulls
10 KB swings
100M KB Farmers carry
***Rest 2min***
15min AMRAP
20/20 Paloff press (red band)
Rowing/SKi erg
* *switch after completion of paloff press**
27May
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
HomeGrown AthletX - HGX-FIT
A: Incline Bench Press (Weight)
5x3 at 85%
Time cap: 12min
B: Metcon (No Measure)
4 sets
8 Incline close grip bench press
8 DBs Barrel press
15 DBs Standing flys
***
4 sets
10 BB Skull crushers (weighted)
10 DB Tricep ext (behind the neck)
10 BB pushups (use J hooks)
27May
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
HomeGrown AthletX - Functional Fitness
General Prep
3 Sets: For Quality
1:00 - :45 - :30 Bike (increasing intensity)
8 Romanian Deadlifts
6 Tall Muscle Cleans
20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)
8 Quarter Squat Reactive Jumps
Barbell Specific Prep
Slow Clean Pull
Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)
Power Clean (Not TnG)
-
2-3 Sets: Building Loads
Clean Pull
Low Hang Power Clean
TnG Power Clean
Power Clean (Every 90 seconds x 10 Sets
Clean Pull + Low Hang Power Clean + Tng Power Clean)
Starting @ 60% of 1RM Power Clean
Goal: Technique Proficiency, building to around 80-85% of Power Clean
Stimulus: Speed Strength, Technical Proficiency
Cues:
Stay over the bar, root through the feet and keep pushing through extension in the pull.
Look for a rapid turnover with fast elbows and fast feet.
Modifications:
We can adjust to a clean deadlift to hang power cleans as the natural regression for this complex.
For athletes with movement limitations look to tackle this complex with dumbbells and increase the volume slightly so they still get a stimulus.
"Ventura, Ace Ventura" (AMRAP - Reps)
12:00 EMOM
minute 1: Max Power Cleans
minute 2: Rest
minute 3: Max Calorie
minute 4: Rest
Power Cleans: Working @ 80% of the Max you hit for the Complex Today
Goals: 6+ Reps on Power Cleans, 21/12+Cal Row or Ski or 18/13+ Cals Bike
Stimulus: Battery Work and Quad Stamina
RPE: 8/10
Primary Objective: Maintain Power Cleans on the 10 sec mark
Secondary Objective: Increase calories on each set
26May
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
MURPH Memorial Day May 26th modified schedule OPen Gym at 7am classes at 8am, 9am and 10am
HomeGrown AthletX - Functional Fitness
Warm-Up:
8:00 minutes, For Quality
10 Bend and Bows
10 Knee Hug + Lunge and Twist
10 S capular Push-Ups + 10 Plank Shoulder Taps
10/10 Single Leg Glute Bridges
10 Scapular Pull-Ups
8/8 Single Arm Ring Rows
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Goal: 35-50 Minutes
Time Cap: 50 minutes
Stimulus: Chipper / Hero WOD
RPE: 10/10* Test
Primary Objective: Complete the workout in under 60 minutes
Secondary Objective: Choose a game plan and stick to it!
[Murph: Levels] (AMRAP - Reps)
Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.
Murph Recruit
For time:
500m Run
25 Pull-ups
50 Push-ups
100 Squats
500m Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.
Petty Officer (Intermediate): 6-12 months of CrossFitting or other high intensity workout regimen on a consistent basis.
Murph Petty Officer
For time:
1000m Run
50 Pull-ups
100 Push-ups
200 Squats
1000m Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.
Partner Murph
Two person team version:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
*1 run together and split work as needed
Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.
Murph Master Chief
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 14lb women vest or body armor, wear it.
Mobility
PRVN Yoga Flow
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