Friday 6/21/2024

Scripture

^“The Lord will guide you always; he will satisfy your needs in a sun-scorched land and will strengthen your frame. You will be like a well-watered garden, like a spring whose waters never fail.”

- Isaiah 58:11

Warm up

https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)

GPP

7 rounds for max reps each round

• 1 minute double unders

• 1 minute rest

• 1 minute calorie row

• 1 minute rest

Notes

Complete single unders if you don’t have double unders yet.

Accessory

3x20 monster walks

SPP

This is where you add in your goal specific training.

• Low daily volume approach: Add a small amount of practice/training before or after workouts on training days

• Medium/high volume approach: Add more volume to practice/training a movement 2-3x a week before or after workouts

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 minute banded rear delt stretch

Complete additional stretches, SMR and/or active recovery as needed

Additional

• Once every quarter of the year take a week to recover mentally and physically from high intensity training: Complete aerobic workouts such as biking, rowing, swimming or take additional rest days. Do this around every 13 weeks, after a competition, while traveling, during a busy week or use it if you’re not feeling well. Only use once a quarter (winter, spring, summer, fall)

• Summer goal final test: September 1st

• Summer Community Workout: TBA