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 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) Base Work – 35 minute AMRAP – Machine @ Easy Pace:…

WOD: 1a) Warm-up – Passive: 2 minutes/side Couch Stretch 2 minutes/side Low Samson Stretch Hold stretches longer as needed, and spend more time as needed if your hips are tight. 1b) Warm-up – Active – 4 rounds of: 6 Alternating Sumo Walk-Around 20 Glute Bridge-ups w/Pause Take your time, focus on positions and activation. 2a) Strength/Volume Work – 5 sets of: 10 Alternating Lateral Lunges 15 Slider Hamstring Curls 20 Superman Arch-ups Rest 2 minutes between sets. Perform movements back-to-back-to-back, then rest. 2b) Strength/Volume Work – 4 sets of: 8 Romanian Deadlift To Forward Lunge w/Household Item @ Farmers Position Rest 2 minutes between sets. Focus on position, balance, and range of motion first, loading second. 3) Met-con – Every 2:00 x 10 sets: 24 Air Squats 12 Box/Bench/Household Item Jump Overs 6 Burpees Scale volume as needed. We want you having at least 30 seconds of…