Saturday 1/3/2026
Scripture
“Remember not the former things,
nor consider the things of old.
Behold, I am doing a new thing;
now it springs forth, do you not perceive it?
I will make a way in the wilderness
and rivers in the desert.”
- Isaiah 43:18-19
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
Workout of The Day
For time:
30 alternating devil presses
30 dumbbell goblet squats
5 dumbbell Turkish get-ups, right arm
5 dumbbell Turkish get-ups, left arm
20 alternating devil presses
20 dumbbell goblet squats
4 dumbbell Turkish get-ups, right arm
4 dumbbell Turkish get-ups, left arm
10 alternating devil presses
10 dumbbell goblet squats
3 dumbbell Turkish get-ups, right arm
3 dumbbell Turkish get-ups, left arm
Dumbbell weights: 50/35Ibs
At Home/Travel Option: Use and weight in replace of a dumbbell if you don’t have one.
Notes
Devil presses: Scale to a lighter weight and step back and or up as needed. Goblet squats: Scale weight and range as needed. Turkish get-ups: Reduce weight and scale to a modified range as needed.
Accessory Work
3x10 banded lateral chops
Cool down
1-3 minutes: Behind the back elbow grab
Complete additional stretches, SMR and/or active recovery as needed
Goal Specific 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 Development & Skill Based Conditioning
Aerobic development & skill based conditioning is scheduled for Thursdays. These sessions are designed to develop the oxidative system while also reinforcing sport skills and low-intensity muscular endurance. Athletes will work in low to moderate heart rate zones, emphasizing sustainable effort, efficient mechanics, and quality movement.
Daily habit recommendation:
In addition to structured training, athletes are encouraged to begin each day with 5–10 minutes of light movement (walking, easy cycling, mobility, etc.) to promote circulation, joint health, and readiness for training.
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. Either way stay consistent, consistency is the most important piece to long term fitness development.
Winter Community Workout: Saturday 1/24/2026