31May
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
2 Sets:
1:00 Cardio Choice
15 Banded Good Mornings
10 Cossack Squats
5 Inchworm Push-Ups
Specific Prep / Primer (No Measure)
8-10 Barbell Romanian Deadlifts
8-10 Bench Press
6-8 Wall Balls
- Add Loads to Barbell -
5 Deadlifts
5 Bench Press
6-8 Wall Balls
--
Get to working loads on the Deadlift and Bench Press for the day
"Loser? I Don’t Think So!" (5 Rounds for reps)
20:00 EMOM, In Teams of 4 for Max Reps
minute 1: Deadlifts
minute 2: Bench Press
minute 3: Wall Balls
minute 4: Rest
Deadlift: (Rx 225/155, S 165/125)
Bench Press: (Rx135/95, S 115/75)
Wall Balls: (Rx 20/14, S 16/12) 10/9ft
Athletes will start on a delay and everyone will begin on the Deadlifts and make their way through the EMOM for 20:00 minutes or 5 rounds each. Score is total combined reps of all partners.
Goal: 12-18 Reps on Deadlifts and Bench Press/ Set, 15-25 Wall Balls on Each Set
Stimulus: EMOM Style Muscular Density Workout
RPE: 8/10 * Keep this more to an 8/10 as this one could easily escalate to a 10/10 if you really push the reps and intensity here. We are looking for more controlled intensity rather than all out here.
Primary Objective: Maintain consistent rep numbers across all sets today.
Secondary Objective: Keep the Wall Balls to one big unbroken set to finish each round
Mobility
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
30May
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
Warm-Up:
3 Sets: For Quality
200m Run
5/5 World's Greatest Stretch
8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Right)
8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Left)
5 Up Downs
:20 second Nose to Wall Handstand Hold
Push Press (10:00 EMOM
3 Reps @ 65-70% of 1RM)
% of Push Press
Key focus areas:
Vertical Dip and Drive
Finish with a strong lockout over midline
Modifications:
We could move to strict press, dual dumbbell push press, or an incline bench press depending on the movement limitations for the day
"Finkle is Einhorn" (Time)
3 Rounds for Time
4 Wall Walks
400m Run
12 Single Arm DB Hang Clean and Jerk
16 DB Facing Burpees
Dumbbell: (Rx50/35, S 40/25)
-
Goal: 11-15min
Time Cap: 18min
Stimulus: Grinder / Upper Body Density
RPE: 8/10
Primary Objective: Maintain a pace as close to 4-5min as possible
Secondary Objective: Keep the Wall Walk pace manageable with the focus on trying to complete these in a minute or less on each set.
[Finkle is Einhorn: Levels] (Time)
Level 2:
3 Rounds for Time
3 Wall Walks
400m Run
12 Single Arm Dumbbell Hang Clean and Jerk
16 Lateral Dumbbell Burpees
Dumbbell: 35/25lb, 15/12kg
Level 1:
3 Rounds for Time
3 Wall Walks to 30in from Wall
200m Run
12 Single Arm Dumbbell Hang Clean and Jerk
12 Lateral Dumbbell Burpees
Dumbbell: 25/15lb, 12/7kg
Masters 55+:
3 Rounds for Time
3 Wall Walks to 20in from wall
400m Run
12 Single Arm Dumbbell Hang Clean and Jerk
12 Lateral Dumbbell Burpees
Dumbbell: 30/20lb, 14/9kg
Competitor:
Dumbbell: 70/50lb, 32/22.5kg
Travel / Hotel:
As prescribed
Mobility
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
Optional Accessories (Checkmark)
3 Sets: For Quality
10 Reverse Nordic Curls
10/10 Single Arm Strict Press
10/10 Single Arm Dumbbell Row
30May
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)
Plate carry
Updog/downdog
Bird dog
Thread the needle
Inchworm
Arm Circles
2x:
10 db push press
10 banded pull aparts
Bench Press (5x5 build over sets)
Partner Workout (No Measure)
Split all work between partners
AMRAP
40 jumprope
20 db power snatch
20 cals on machine
20 box jumps
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”
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 - Legends
Metcon (No Measure)
Partner training:
Single arm
12 DB swings (shoulder height)
12 DB hang power cleans
12 DB shoulder to overhead
12 DB hammer curls
100M DB overhead carry
***
Last 5min of class: 15/15 Red band Paloff press
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 - Functional Fitness
Mobility + Body Heat
20/20 Lateral and Medial Line Hops
10 Alternating Scorpions
10 Down Dog to Up Dogs (Pausing 1-2 sec at each position)
10 Alternating Active Pigeon Stretch
General Prep
2 Sets
20 Double Unders or 35 Single Unders
5 Hang Muscle Snatch
5 Hang Power Snatch
8 Bar Kip Swings
4 Jumping Pull-Ups with Controlled Eccentric
--
Build to Working Loads on the Power Snatch over 2-3 minutes, then get into the Bar Muscle-Up Progression
"Guano Madness" (AMRAP - Rounds and Reps)
20:00 AMRAP
45 Double Unders (A:90 singles)
9 Power Snatch
5 Bar Muscle-Ups (A: Banded Bar Muscle-Ups or Burpee Pull-Ups)
Barbell: (Rx 115/75, S 95/65)
-
Goal: 7+ Rounds
Stimulus: Grinder Pacing Focused Workout / Barbell Cycling and High Gymnastics
RPE: 8/10
Primary Objective: Maintain a pace as close to 2:00-2:30 a round as possible
Secondary Objective: Keep the Bar Muscle-Ups to 2 sets or less.
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations