Monday 12/29/2025
Scripture
“Remember not the former things,
nor consider the things of old.
Behold, I am doing a new thing;
now it springs forth, do you not perceive it?
I will make a way in the wilderness
and rivers in the desert.”
- Isaiah 43:18-19
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
Workout of The Day
For time
Buy in: 100 jumping jacks (straight arms)
Right into 2 rounds of:
21 deadlifts
15 back squats
9 presses
Weights: 95/65Ibs
At Home/Travel Option: Use any object to load such as book bag or use dumbbells in replace of the barbell for deadlifts, back squats and presses.
Notes
Jumping jacks: Arms must remain straight. Deadlift: Maintain natural curvature in the spine, stay braced, low load as needed. Back squat: Continue driving knees out and to to break parallel, lower load as needed. Presses: Lock ribcage down, low load as needed.
Accessory Work
3x:30 arch hold
Cool down
1-3 minutes: Seated eagle arms https://youtu.be/wzcETbDlYKQ?si=uQm0S_IxI53oeX_m
Complete additional stretches, SMR and/or active recovery as needed
Goal Specific 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 Development & Skill Based Conditioning
Aerobic development & skill based conditioning is scheduled for Thursdays. These sessions are designed to develop the oxidative system while also reinforcing sport skills and low-intensity muscular endurance. Athletes will work in low to moderate heart rate zones, emphasizing sustainable effort, efficient mechanics, and quality movement.
Daily habit recommendation:
In addition to structured training, athletes are encouraged to begin each day with 5–10 minutes of light movement (walking, easy cycling, mobility, etc.) to promote circulation, joint health, and readiness for training.
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. Either way stay consistent, consistency is the most important piece to long term fitness development.
Winter Community Workout: Saturday 1/24/2026