Friday 7/26/2024

Scripture

“And they were all filled with the Holy Spirit and began to speak with other tongues, as the Spirit gave them utterance.”

- Acts 2:4

Warm up

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

GPP

8 rounds every minute on the minute for max rounds

• Minute 1: 20 Lateral med ball throws (R or L)

• Minute 2: 20 Lateral med ball throws (R or L)

• Minute 3: :20 L-sit 

• Minute 4: 7/10 cal Ski erg 

Notes

Lateral med ball throws: 20/14Ib ball, Lsit: Complete leg lifts if you cannot perform L-sit, Complete 20 banded pull downs or KB swings if you don’t have a ski erg

Accessory

3x:20 split squat hold

SPP

This is where you add in your goal specific training.

• Add a small amount of practice/training before or after workouts on training days

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 couch 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