Friday 6/20/2025
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Scripture
“And without faith it is impossible to please him, for whoever would draw near to God must believe that he exists and that he rewards those who seek him.”
- Hebrews 11:6
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
Every 4 minutes for 4 sets for max reps
100m single arm farmers carry
10 push jerks: Side one (35/50Ibs)
10 push jerks: Side two
Max AbMat sit ups
Rest 1 minute
Notes
Farmers carry: Scale weight as needed. Push jerks: Scale weight as needed. AbMat sit ups: Scale to straight leg or banded
Foundational Work
3x20 banded walks
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
2 minute lunge stretch
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.
Summer Community Workout: July 19th