Monday 12/1/2025
Scripture
“Rejoice in hope, be patient in tribulation, be constant in prayer.”
- Romans 12:12
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
18 minute AMRAP
1 rope climb
5 weighted single leg squats: Side 1 (35/25Ibs)
5 weighted single leg squats: Side 2 (35/25Ibs)
9 chest to bar pull ups
Notes
Rope Climbs: Scale to lying to standing. Weighted single leg squats: Scale weight as needed. Chest to bar pull ups: Scale to banded chest to bar, banded pull ups or jumping chest to bar pull ups.
Foundational Work
2x25 good mornings
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 minutes: Lunge to rotation
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.
Winter Community Workout: TBA