Author: Jade

*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 Quad Smash w/Barbell/DB/KB/Lax Ball/Foam Roller/Household Item 2 minutes/side Dynamic Wrist Stretch Forward and Backwards Spend additional time stretching as needed. 1b) Warm-up – Active – 5 sets of: 20 seconds/side Single Leg Wall Sit Hold or 40 second Wall Sit Hold 10 Prone “Y’s” Take your time and focus on position and activation. 2a) Strength/Volume Work – Evert 2:00 x 5 sets: 8/side Single…

*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…

*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 rounds of: 1 minute Pancake Stretch 1 minute Table Top Hold Spend more time as needed to open up tight areas. 1b) Warm-up – Active – 7 minute AMRAP for Quality: 10 PVC/Towel Pass Throughs 5 Wall Therapy Squats 10 Scapula Push-ups Focus on quality of movement, activation, and range of motion. 2) Strength/Volume Work – 5 sets of: 10-20 Dumbbell Deadlifts 1…