Friday 6/27/2025
Latest Blog
Scripture
“and said, “Truly, I say to you, unless you turn and become like children, you will never enter the kingdom of heaven.”
- Matthew 18:3
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
5 rounds:
2 minute AMRAP:
20 wall-ball shots (14/20 lb) (9/10 ft)
Max ring muscle-ups
Rest 2:00 between rounds.
Notes
Wall ball: Reduce weight or aim for lower target. Ring muscle ups: Scale to jumping ring muscle ups or row transitions
Foundational Work
2x20 bird dog on hands into knee to elbow
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 standing straddle (rock right to left)
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