Tuesday 9/30/2025
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Scripture
“ I perceived that whatever God does endures forever; nothing can be added to it, nor anything taken from it. God has done it, so that people fear before him.”
- Ecclesiastes 3:14
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
7 minute AMRAP
21 double unders
7 dumbbell cleans (50/35Ibs)
Rest 3 minutes
7 minute AMRAP
14 single leg lateral line hops: side 1
14 single leg lateral line hops: side 2
14 med ball wall ball push press (20/14Ibs, ball just has to leave hands)
Notes
Double unders: Scale to singles as needed. DB cleans: Scale weight as needed, one head of both dumbbells should touch the floor with each rep. Single leg lateral line hops: Every jump is one, lay band out as a marker. Wall ball push press: Reduce weight as needed, ball just has to leave hands to count.
Foundational Work
3x10 seated small band leg curl: https://youtube.com/shorts/ECu3GWGeXOQ?si=3-XyYFDG5a43Vacn
SPP
This is where you add in your goal specific or weakness 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 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
1-3 minute standing side bend to lat stretch
Complete additional stretches, SMR and/or active recovery as needed
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.
Fall Community Workout: TBA