Tuesday 8/13/2024

Scripture

“For no word from God will ever fail.”

- Luke 1:37

Warm up

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

GPP

For time

• 10 cal row

• 20 push ups

  Rest 1 minute

• 20 cal row

• 30 push ups

  Rest 2 minutes

• 30 cal row

• 40 push ups

  Rest 3 minutes

• 40 cal row

• 50 push ups

Notes

Substitute row for KB swings if needed. 1 calories would be 1 KB swing. Complete a push up variation where you can complete at least 20 reps unbroken.

Accessory

3x10 single leg calf raise

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

• Add goals here and see how to train them in next tab on sheet: https://docs.google.com/spreadsheets/d/1-eM55bz015D9WKjfch28oVe-bgHaMSAc77bu_OgxI-c/edit

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 in 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