Tuesday 9/24/2024

Scripture

“Rejoice in hope, be patient in tribulation, be constant in prayer.”

-Romans 12:12

Warm up

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

GPP

15 minutes for max reps

  • 1 bar dip

  • 1 cal row

    *Add 1 rep for dips and 1 calorie row each round

Notes

Add bands if needed for dips

Accessory

3x20 lateral banded walks

SPP

This is where you add in your goal specific training.

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 pigeon 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: 1st two weeks of September

  • Fall baseline test: 1st two weeks of September

  • Fall Community Workout: TBA

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Wednesday 9/25/2024

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Monday 9/23/2024