*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:

Every 5 minutes Perform…

10 Banded Face Pulls

10 Tall Kneeling Banded Press

10 Sit-ups

This is not meant to be difficult, easy conditioning work that should be done at a conversational pace.

3) Gymnastics/Skill/Prehab – 5 sets of: 5/side Turkish Get-up

If you don’t have weights in your house, use a household item, cloth grocery bag with some goods in make a great “Kettlebell” substitute. Rest 90-120 seconds between sets.

4a) Met-con – 0:00 – 7:00 – 7 minute AMRAP:

10 Chair Dips

10 Alternating Plank Up/Downs on Stair Step

10 Vertical Leaps

For the vertical leaps try and find something that you can leap and touch to hold yourself accountable to hit the same range of motion as you perform each round.

4b) 10:00 – 17:00 – Every 1:00 x 7 sets: “X” Calories Machine

Try and pick a calorie/meter output that you can hit every round with about 15-20 seconds rest left at the end.

4c) 20:00 – Finish – AQAP:

400m Run/500m Row or Ski/1000m C2 Bike/1200m Assault Bike

100 Walking Lunges

200m Run/250m Row or Ski/500m C2 Bike/600m Assault BIke

50 Walking Lunges

Final piece is for time.

5) Accessory – Bird Dog Coach Row w/House Hold Item: 4 sets of 8/side

Rest 90-120 seconds between sets. Focus on position/activation over loading.

6) Secondary Conditioning – 10 rounds of:

20/15 Calories Hard

20/15 Calories Easy

If you’re doing this as running do them each as 200m intervals.

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

Warm-up

Burn

Move

Sport

Sport EMOTM

Sport Battery Piece