Saturday 7/26/2025
Latest Blog
Scripture
“The Lord is my shepherd; I shall not want. He makes me lie down in green pastures. He leads me beside still waters.”
- Psalm 23:1-2
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
For Time
10 ring muscle ups
20 alternating back rack forward lunges (95/65Ibs)
10 ring muscle ups
20 alternating back rack forward lunges
200 double unders
10 ring muscle ups
20 alternating back rack forward lunges (95/65Ibs)
10 ring muscle ups
20 alternating back rack forward lunges
Notes
Ring muscle ups: scale to jumping ring muscle ups or ring row to support. Back rack forward lunges: Reduce weight as needed. Double unders: Scale to single unders
Foundational Work
3x10 standing banded adduction
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 standing tricep 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.
Summer Community Workout: July 19th