Monday 6/10/2024

Scripture

^“Enter by the narrow gate. For the gate is wide and the way is easy that leads to destruction, and those who enter by it are many. For the gate is narrow and the way is hard that leads to life, and those who find it are few.”

- Matthew 7:13-14

Warm up

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

GPP

For time

• 50 pull ups

• 400m run

• 21 thrusters

• 800m run

• 21 thrusters

• 400m run

• 50 pull ups

Notes

95/65Ibs for thruster weight. Scale pull ups to box kipping, jumping or banded

Accessory

3x14 bench press

SPP

This is where you add in your goal specific training. Your coach will guide you what to do each week

Cool down

• 3 minute straddle

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, while traveling or use it if you’re not feeling well. Only use once a quarter

• Spring goal final testing: Test around June 1st

• Summer goal baseline test: Test around June 1st