Tuesday 7/30/2024

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

20 minutes as many rounds and reps as possible

• 800m run buy in

• 2 pistols

• 2 DB bench

*Increase by 2 reps each round

Notes

Run 800m run to buy into the workout then complete 2 pistols (one each leg) and 2 DB bench presses and increase by 2 reps each round until time is up. DB bench weight is 50/35Ibs

Accessory

3x:30 hallow body hold

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

• :90 upward dog

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