Saturday 12/6/2025
Scripture
“Rejoice in hope, be patient in tribulation, be constant in prayer.”
- Romans 12:12
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
6 rounds each for max reps
1 minute: alternating single arm DB clean and jerk (50/35Ibs)
:30 rest
1 minute: inverted burpees https://youtu.be/M6_nkTKhaFY?si=Mlqwe8b8BQcsdBzk
:30 rest
Notes
Single arm DB clean and jerks: Scale weight as needed, can do push press or jerk. Inverted burpees: Scale with partial kick ups or stand and plance hands on floor, use pads for elevation if needed
Foundational Work
3x10 DB or plate reverse flys
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 minutes: Kneeling reach through rear delt 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.
Winter Community Workout: TBA