Tuesday 12/30/2025
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
18 minute AMRAP
200m single arm farmers carry (switch hands when needed). 50/35Ibs
20 chest to bar pull ups
200m run
20 plyometric push ups (hands leave ground on the way up)
*Every 100m = 10 reps for carry and run
At Home/Travel Option: Use any object for farmers carry. Complete prone I’s with weight or bent over rows instead of chest to bar pull ups.
Notes
Single Arm farmers carry: Switch hands as needed, choose a weight you can continuously move with. Chest to bar pull ups: Scale to banded chest to bars or jumping chest to bars. Run: Maintain good form, no heel touch, stay tall, relax hands and shoulders. Plyometric push ups: Scale to knees or use elevation.
Accessory Work
2x15 sissy squats
Cool down
1-3 minutes: Banded supine adduction stretch
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