*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 – Every 2:00 x 5 sets:

20 Reverse Plank + March

20 Frog Glute Bridge-ups

20 Household Item Hold + Lunge

Adjust reps up or down as needed to fit time domain.

3) Gymnastics Work – 5 sets of: 1/4-1/2 S/L Hold x 20 seconds/side

Rest 60-90 seconds between sets.

4) Met-con – 12 minute AMRAP:

20 Squat Thrusts

20 Sit Ups

20 Per Side Stair Toe Touches

20 MT. Climbers – Criss Cross

Scale as needed.

5) Accessory Work – 3 rounds of:

10 Alternating Bird Dog w/3 second Pause

30-60 seconds/side Side Plank Hold

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