Friday 11/21/2025
Scripture
“We are afflicted in every way, but not crushed; perplexed, but not driven to despair; persecuted, but not forsaken; struck down, but not destroyed; always carrying in the body the death of Jesus, so that the life of Jesus also may be manifested in our bodies.”
- 2 Corinthians 4:8-10
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
4 four minute rounds each for max reps
40 single leg hops to 45Ib plate: side 1
40 single leg hops to 45Ibs plate: side 2
20 alternating split jerks (135/95Ibs)
Max rep strict ring muscle ups
Rest 2 minutes
*Score is strict ring muscle ups completed per round
Notes
Single leg plate hops: Reduce height as needed. Split jerks: Reduce weight as needed. Strict ring muscle ups: Complete on low rings
Foundational Work
2x12 manual resisted side neck flextion/extension
SPP
This is where you add in your goal specific or weakness training.
Add a small amount of practice/training before or after workouts.
View our movement library for ideas: https://docs.google.com/spreadsheets/d/1JwU8KwVEbMVC1FCvgd0f0hXncENWKu-MxfnjVk7I__4/edit?usp=sharing
Aerobic Conditioning
Scheduled every Thursday, these days are meant to work low-moderate heart rate zones and further develop the oxidative system. If you would like to progress in this area without over training complete 1-3 sessions a week (including Thursdays session). Ask us for additional guidance
Cool down
1-3 minutes: 90/90 stretch https://youtu.be/F1XdXdCjERk?si=nd3ok7qr88W4QvmR
Complete additional stretches, SMR and/or active recovery as needed
Additional
Always focus on technique first, this will raise the ceiling of your long term performance and keep you injury free. Next comes intensity, adaptation only occurs when something is hard enough for the body to change.
On days you feel good hit the workout hard, on days you feel not great dial it back and focus on being very technical and controlled. Some days you might just need to change it up, get out and go for a swim, paddle board, play a sport, etc.
Winter Community Workout: TBA