*Gym Updates and Thoughts 3/30/20 HERE

*A few athletes have expressed feeling a little overwhelmed by seeing all of the programming who don’t have the additional time to spend a couple of hours of training. So, going forward we will be listing off the pieces of the training that should be prioritized and would represent a similar amount of volume of training that we might do in class. You will see prioritized items in red.

WOD:

1a) Warm-up – Passive:

2 minutes/side Lax Ball/Foam Roller/House Hold Item Pec Smash

2 minutes/side Lat Stretch on Wall

Spend additional time stretching as needed.

1b) Warm-up – Active – 3 rounds of:

1 minute Machine/Run/Jump Rope

10 Alternating Curtsey Lunges

1 minute “Y” Hold

For quality, not for max reps/time.

2a) Strength/Volume Work – Seated Arnold Press: 6 sets of 8-15 Reps

Pick reps based on the loading you have. Rest 2 minutes between sets.

2b) Strength/Volume Work – Every 1:00 x 21 sets:

Station 1 – 5/side Single Arm Pause Dumbbell Bench Press

Station 2 – 10 Table Rows/Bar Rows/Ring Rows/Pull-ups

Station 3 – 14 Single Leg V-Ups w/Pause

Adjust output as needed so you can hit consistent output and efforts on each round.

3) Gymnastics/Skill – 5 sets of: 2/direction Plank Clocks on Box/Bench/Stool/Household Item

Rest 90-120 seconds between sets.

4) Met-con – AQAP:

30-20-10 Dumbbell Hang Power Cleans

60-40-20 Air Squats

Workout is meant to be short and sprinty today, so attack it appropriately.

5) Accessory – 4 sets of: 20-30 seconds/side Side Plank Hold w/Bench Pinch

Rest 60-90 seconds between sets.

6) Secondary Conditioning: 60 minute Walk

Get outside.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Warm-up

Body

Move

Sport

Sport + Body Met-con

Tailgate Rows