Monday 1/27/2025
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Scripture
“Behold, Behemoth,
which I made as I made you;
he eats grass like an ox.
Behold, his strength in his loins,
and his power in the muscles of his belly.
He makes his tail stiff like a cedar;
the sinews of his thighs are knit together.
His bones are tubes of bronze,
his limbs like bars of iron.
- Job: 40:15-18
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
9 minutes as many rounds and reps as possible
9 burpees to a target (12/12 in)
10 lateral wall balls (side 1)
10 lateral wall balls (side 2)
Notes
Modify burpee to target by reducing height or taking away the target. Lateral wall ball: 9/10’, 14/20Ibs
Accessory
4x8 Arnold press
SPP
This is where you add in your goal specific training.
Add a small amount of practice/training before or after workouts 2-3x a week. Complete mobility work instead if muscles, tendons, joints and/or ligaments feel overworked and need additional recovery time.
See how to train goals, view scaling options and mobility ideas per muscle group: 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
Pick tightest area to stretch or roll for 1-3 minutes
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)
Winter goal final test: 1st two weeks of March
Spring baseline test: 1st two weeks of March
Spring Community Workout: TBA