Wednesday 7/31/2024

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

4 rounds each for time

• 10 inverted burpees https://youtu.be/M6_nkTKhaFY?si=Zw00PYhAen-li3u2

• 20 burpee pull ups

Rest 3 minutes

Notes

Inverted burpees can be scaled by kicking up into a handstand against a wall or by leaning forward and kicking up so both feet leave the ground momentarily. A third option is to just make contact to the floor with your hands with no kick up. Burpee pull ups should be done under a bar that’s 6” above your reach. A lower bar can be used as needed

Accessory

3x15 straight leg fire hydrants

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

• 2 minute pigeon

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