Monday 9/9/2024
Scripture
“I will stand there before you by the rock at Horeb. Strike the rock, and water will come out of it for the people to drink.” So Moses did this in the sight of the elders of Israel.”
-Exodus 17:6
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
10 minutes for max rounds and reps
4x 10 square agility ladder, in-in/out-out pattern (alternate leading foot after each 10 squares/1 length)
Handstand walk down and back the length of the agility ladder
Notes
Scale handstand walk by completing seal walk or reverse bear crawl for 4 lengths
Accessory
2x :40 wall sit (just below parallel)
SPP
This is where you add in your goal specific training.
Add a small amount of practice/training before or after workouts on training days
Add goals here and see how to train them in next tab on sheet: https://docs.google.com/spreadsheets/d/1-eM55bz015D9WKjfch28oVe-bgHaMSAc77bu_OgxI-c/edit
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
2 minute saddle pose
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)
Summer goal final test: 1st two weeks of September
Fall baseline test: 1st two weeks of September
Fall Community Workout: TBA