Friday 1/2/2026
Scripture
“Remember not the former things,
nor consider the things of old.
Behold, I am doing a new thing;
now it springs forth, do you not perceive it?
I will make a way in the wilderness
and rivers in the desert.”
- Isaiah 43:18-19
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
Workout of The Day
2 rounds each for max reps
:40 hang power clean (135/95Ibs)
:20 rest
:40 wall walks
:20 rest
:40 cal row
:20 rest
:40 box jump overs (24/20”)
:20 rest
:40 single arm alternating DB snatch (50/35Ibs)
:20 rest
:40 echo bike
:20 rest
At Home/Travel Option: Use and weight or DB’s for hang power cleans. Complete DB swing rows or use object and complete Russian style swings. Complete tuck jumps of find something with height for box jump overs. Use any weight for single arm alternating snatch. Complete alternating split squat jumps instead of echo bike if needed.
Notes
Hang power cleans: Scale weight as needed. Wall walks: Walk partial way up or complete inch worms. Row: Maintain good posture through pull. Box jump overs: Reduce height as needed. Single arm alternating DB snatch: Reduce weight as needed. Echo bike: Pull and push and maintain steady breathing.
Accessory Work
2x25 banded kickbacks on all fours https://youtu.be/fJZ1TetSCqs?si=qWvP3EYHXQt_RN2g
Cool down
1-3 minutes: Lying butterfly stretch https://youtu.be/bzfY0Zr3sUE?si=dv1yzj0OOfMTfUuG
Complete additional stretches, SMR and/or active recovery as needed
Goal Specific 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 Development & Skill Based Conditioning
Aerobic development & skill based conditioning is scheduled for Thursdays. These sessions are designed to develop the oxidative system while also reinforcing sport skills and low-intensity muscular endurance. Athletes will work in low to moderate heart rate zones, emphasizing sustainable effort, efficient mechanics, and quality movement.
Daily habit recommendation:
In addition to structured training, athletes are encouraged to begin each day with 5–10 minutes of light movement (walking, easy cycling, mobility, etc.) to promote circulation, joint health, and readiness for training.
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. Either way stay consistent, consistency is the most important piece to long term fitness development.
Winter Community Workout: Saturday 1/24/2026