*Gym Updates and Thoughts 3/30/20 HERE

WOD:

1a) Warm-up – Passive:

2 minutes/side Lat Stretch Against Wall

2 minutes Pancake Stretch

Spend additional time stretching as needed.

1b) Warm-up – Active – 5 minute AMRAP for Quality:

10 Alternating Wide Lunge + Rotation Overhead

30 Jumping Jacks

Take your time with the Lunge movement to open-up tight positions as needed.

2) Strength/Volume Work – Dumbbell Bench Press: 4 sets of 5-10 3-Stop Reps

Rest 2 minutes between sets. Pick rep range based off of loading of Dumbbell. Each rep pause 1/2 way down, at the chest (not resting), 1/2 way up, then press out to finish the rep, that makes one rep, continue the rest of your reps in the same manner. Each pause should be for 1-2 seconds.

3) Gymnastics Work – 5 sets of: 10 Pistol Squats

Rest as needed. Focus on quality of movement. Use assistance/scaling as needed.

4) Met-con – 12 minute AMRAP:

5 Dumbbell Suitecase Dealifts Left Arm

5 Dumbbell Single Arm Russian Swing Left Arm

25ft Dumbbell Overhead Carry Left Arm

20 V-ups

5 Dumbbell Suitecase Dealifts Right Arm

5 Dumbbell Single Arm Russian Swing Right Arm

25ft Dumbbell Overhead Carry Right Arm

200 Single-unders

Scale as needed.

5) Accessory Work – 3 rounds of:

10 Alternating Bird Dog w/3 second Pause

20 Reverse Plank Hold + March

For Quality, not time. Rest as needed.

6) Secondary Conditioning – Run:

A – 10-15 minute Warm-up @ Easy Pace

B – 8 rounds of – 30 seconds Hard/Sprint + 2:00 Easy/Walk

C – 5-10 minutes Cool Down @ Easy Pace

Rest as needed between A, B, and C, or do them straight through no stopping. No rest between rounds on Part B.

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

Warm-up

Body

Move

Sport

Body Strength Demo