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

HomeGrown AthletX - Functional Fitness

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Warm-Up Flow (Checkmark)

Body Heat and Mobility

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

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General Warm-Up

2 Sets: For Quality

8 Barbell Romanian Deadlifts

8 Tall Muscle Cleans

8 Scapular Pull-Ups

8/8 Single Arm Ring Rows

10 Alternating Down Dog Toe Touches

-

Barbell Primer:

*Empty Barbell

2 Sets

Clean Deadlift

Hang Clean High Pull

Hang Power Clean

Low Hang Power Clean

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3 Sets:

Clean Deadlift

Hang Power Clean

Power Clean

*Building to starting loads

“Amarillo by Morning” (10 Rounds for weight)

Clean Complex + High Box Jumps

20:00 EMOM

minute 1: Clean Complex

minute 2: 5 High Box Jumps

Clean Complex =

Clean Deadlift + Hang Power Clean+ Power Clean

*Starting @ 60% of Power Clean and increasing to a heavy for the day

Box Jumps: Choice on height. Looking for a challenging set
Goal: Build to 90% of 1RM Power Clean

Score: Max Load

Primary Objective: Build to a technical heavy for the day

Secondary Objective: Challenge yourself on the Box Jumps

Gymnastics Strength (Checkmark)

Every 2:00 x 5 Sets

5-7 Strict Pull-Ups

10 Dumbbell Floor Pull-Overs
For those that have the ability, let's look to add loads to the pull-ups today. For those that are challenged by pull-ups lets look to add band tension, move to a jumping pull-up + eccentric, or even just move to challenging ring rows to create quality strength building session here to finish off 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

HomeGrown AthletX - Functional Fitness

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Warm-Up Flow (Checkmark)

Body Heat and Mobility

400m Run

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:20 Wrist Circles (each direction)

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General Warm-Up

2 Sets: For Quality

10 PVC Pipe Passthroughs

10 VC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

8 Dumbbell Hang Snatch @ Warm-Up Loads

10 Down Dog Calf Gas Pedals

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Barbell Primer

3 Sets: Building loads to starting weight

3 Snatch Grip Push Press

2 Snatch Grip Push Jerk

1 Snatch Grip Split Jerk

3 Overhead Squats with Pause on Final Rep

Overhead Squat (Weightlifting Variable Reps & Sets)

Modifications and/or Substitutions:

- Look to adjust the rep range slightly to 3 reps each set and reduce loading as the primary adjustment. Then for those with limited shoulder mobility the next

“Helanasty” (Time)

3 Rounds for Time:

21 Alternating Dumbbell Snatch

400m Run

12 Overhead Squats

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

Barbell: (Rx 115/75, S 95/65)

*Originally Programmed on October 2nd, 2023
Time Cap: 15:00

Goal Time: 9:00–13:00

Primary Objective: Complete each round in under 4:00 minutes

Secondary Objective: Looking to complete all movements unbroken

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

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A: Shoulder Press (Every :90sec for 5 sets
1+3. Strict press + Push press
85-88% of 1RM Strict press)

B: Shoulder shrugs (Every :90sec
5x5 based on 85% of last week heavy 3RM
***Use straps )

C: Metcon (Checkmark)

3 sets

10 Lu raises (Plate)

12/12 Plate halos

15/15 Banded wood chops

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

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Warm-Up Flow (Checkmark)

General Prep

3 Sets: Building Intensity

:30 Ski or Row

10 Arch-Ups

10 Hollow-Ups

:30 Bike

--

Then Go Over Specific Progressions and Movement Practice for Hip Extensions and V-Ups

"Stronger" (AMRAP - Rounds)

40:00 EMOM

minute 1: 15/12 Calorie Ski or Row

minute 2: 15 GHD Hip Extensions

minute 3: 15/12 Calorie Bike Erg*

minute 4: 15 V-Ups

*15/12 Bike Erg = 13/10 Calorie Echo
Score: Rounds Completed as Written

Primary Objective: Complete each station in under 45 seconds to allow transition and reset before the next movement.

Secondary Objective: Maintain a steady-state aerobic output and avoid redlining—this workout builds fatigue through volume, not intensity.

[Stronger: Levels] (AMRAP - Rounds)

Level 2:

- 12/9 Calorie Ski or Row

- 12 GHD Hip Extensions

- 12/9 Calorie Bike

- 12 V-Ups or Tuck-Ups

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Level 1:

- 10/8 Calorie Row

- 12 Arch-Ups

- 10/7 Calorie Bike

- 10 Abmat Sit-Ups

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Masters 55+:

- 12/9 Calorie Row

- 12 GHD Hip Extensions

- 12/9 Calorie Bike

- 12 V-Ups or Tuck-Ups

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Competitor:

- 18/14 Calorie Row

- 18 GHD Hip Extensions

- 18/14 Calorie Bike Erg

- 18 V-Ups

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Hotel/Travel::

- 30 Jumping Jacks

- 15 Glute Bridges

- 45 Second Machine

- 15 V-Ups

Mobility (Checkmark)

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

Optional Accessories (Checkmark)

3 Sets: For Quality

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

100ft (30m) Yoke Carry

Choice on Loads: Heavy

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 - Uniquely Abled Fitness

Warm-up (No Measure)

w/ partner:

2x:

10 plank high fives

10 synchro air squats (Dallas arm circles)

5 synchro plate ground to overhead

100 m oh plate carry (both partners)

Resilience Rising (Distance)

3x

4 min on

2 min off

Max meters

Seated 2 ski

Raze and Repeat (Time)

10 rounds for time

12 min cap

8/6 db snatch 35#

8/6 db squats (to box)

20 ft. oh db carry

Seated 2:

6 db hang snatch 35#

4 curb hops (plate rollovers)

20 ft wheelie (wheel forward/back)

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

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Functional Fitness

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General Prep 

2 Sets

10/8 Calories

10 Hollow Rocks

:10/:10 Single Arm Active Hang

5 Inchworm to Hollow Body

10 Pike Shoulder Taps

Specific Movement Prep

Handstand Walk & Rope Climb Drill Flow:

2 Wall Walks

10 Wall-Facing Shoulder Taps or Box Shoulder Taps

1 Rope Pull + 1 Rope Stand

15ft Handstand Walk (or attempt from wall, or lateral walk along the wall)

"Spicy Tuna Roll" (8 Rounds for time)

Every 3:00 x 8 Sets

15ft* Handstand Walk

10 Dual Dumbbell Push Press

2/1 Rope Climbs

10/8 Cal Row

Dumbbells: 2x(Rx50/35, S 40/25)

*Add 5ft (1.5m) to the Handstand Walk Each Set: This will have you ending at 50ft on the Handstand Walk
Time Domain per Round: ~1:30–2:50 work, this will increase on each set

Score: Completion of all sets

Primary Objective: Build cumulative handstand walk volume with consistent quality

Secondary Objective: Maintain composure and speed on the rope climbs.

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)