Saturday 10/11/2025
Latest Blog
Scripture
“being confident of this very thing, that He who has begun a good work in you will complete it until the day of Jesus Christ,”
- Philippians 1:6
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
2 rounds For Time
Partner 1: 200m run/Partner 2: Push ups
Keep switching until 150 push ups are completed
Partner 1: 200m run/partner 2: bear crawl (5yds forward/5yds backward)
Keep switching until 100m forward/backward bear crawls are completed (down and back 10x)
*35 minute time cap
Notes
Run: Do not let your heel touch the ground, keep good posture. Push ups: Chest and hips must touch ground for rep to count, complete on knees if needed. Bear crawl: One hand must always be in contact with the ground
Foundational Work
3x10 single leg calf raise
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 scorpion 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: Saturday November 8th