Wednesday 8/27/2025
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Scripture
“The Lord is my rock and my fortress and my deliverer,
my God, my rock, in whom I take refuge,
my shield, and the horn of my salvation, my stronghold.”
- Psalm 18:2
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
18 minutes for max rounds and reps:
18 dumbbell wood choppers (side 1), (20/35Ibs)
18 dumbbell wood choppers (side 2)
18 AbMat sit ups
18 burpee over dumbbell
Notes
Dumbbell wood choppers: Reduce load as needed, dumbbell must go to knee height and above opposite shoulder. AmMat sit ups: Hands and must touch floor and front of feet. Burpee over dumbbell: Chest and hips must touch the floor, step or jump over dumbbell, scale range of motion as needed.
Foundational Work
3x20 banded knee drives
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 lying figure four
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