Saturday 8/3/2024

Scripture

“Blessed are the peacemakers, for they will be called children of God.”

- Matthew 5:9

Warm up

https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)

GPP

2 rounds for time

• 30 windshield wipers

• 30 cal assault bike

Notes

Windshield wipers: https://youtu.be/W2xdEDuR-dE?si=s4iHH8ZWDIq6eqvc or complete floor wipers: https://youtu.be/f-k09kA8lC8?si=YTExaUo31zZb-nRR

Accessory

4x10 DB chest fly

SPP

This is where you add in your goal specific training.

• Add a small amount of practice/training before or after workouts on training days

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

• 2 minute scorpion stretch

Complete additional stretches, SMR and/or active recovery as needed

Additional

• Once every quarter of the year take a week to recover mentally and physically from high intensity training: Complete aerobic workouts such as biking, rowing, swimming or take additional rest days. Do this around every 13 weeks, after a competition, while traveling, during a busy week or use it if you’re not feeling well. Only use once a quarter (winter, spring, summer, fall)

• Summer goal final test: September 1st

• Summer Community Workout: TBA