Monday 10/6/2025
Latest Blog
Scripture
“being confident of this very thing, that He who has begun a good work in you will complete it until the day of Jesus Christ,”
- Philippians 1:6
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
2 rounds for max reps
1:30 wall walks
:30 rest
1:30 lateral shuffle (5yds). Every length is 1 rep. Touch cone or marker
:30 rest
1:30 burpee bar muscle up
:30 rest
1:30 DB alternating split squat jumps (35/25Ibs)
:30 rest
Notes
Wall walks: Scale to a partial wall walk or inch worm. Lateral shuffle: Set two cones 5yds apart, each time you shuffle to one end is one rep, touch cone or marker. Burpee bar muscle up: Scale to jumping bar muscle up, jumping chest to bar pull up or jumping pull up. Scale weight as needed also scale to reverse lunge if needed.
Foundational Work
3x8 barbell bent over row
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 minute lunge to reach
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.
Fall Community Workout: Saturday November 8th