Saturday 10/4/2025
Latest Blog
Scripture
“ I perceived that whatever God does endures forever; nothing can be added to it, nor anything taken from it. God has done it, so that people fear before him.”
- Ecclesiastes 3:14
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
For Time
40 rope climbs
300/240 cal row
Rope climbs can only be completed while someone is rowing unless row calories are completed. If team of three one person holds 45/35Ib plate overhead while team is working. If team of four the additional person will bear hug a 45/35Ib plate. Team can switch as desired until rope climbs and row cal are completed.
40 Synchro DB thrusters (50/35Ibs): side one
40 synchro DB thrusters (50/35Ibs: side two
Notes
Rope climbs: Scale to lying to standing as needed. Row: Complete with good form. DB thrusters: Reduce weight as needed.
Foundational Work
3x12 banded tricep pressdown
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 childs pose
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