Monday 7/28/2025
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Scripture
“Look carefully then how you walk, not as unwise but as wise, making the best use of the time, because the days are evil.”
- Ephesians 5:15
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
Each For max load and reps
Complete each in 8 minute blocks
Establish a 3 rep max press, followed by max rep presses at 50%
Establish a 3 rep max thruster, followed by max rep thrusters at 50%
Establish a 3 rep max front squat, followed by max rep front squat at 50%
Notes
Complete each for good form and as heavy as possible
Foundational Work
80 banded face pulls
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 lying piriformis stretch
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: TBA