Category: Burn

*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 Pigeon Stretch 4 minutes Alternating Dynamic Lateral Lunge (Hold Each Side for 10-20 seconds at a time) Spend more time as needed to open up tight areas. 1b) Warm-up – Active – Every 1:00 x 10 sets: Odd – 40 seconds Run/Machine/Jump Rope/Burpees/Jumping Jacks Even – 5 Pull-ups/Ring Rows/ Bent Over Rows + 10 Push-ups + 15 Air Squats Scale the volume on…

*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 – 16 sets of :50 ON/:10 OFF: Station…

*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. 2) Strength/Volume Work – Every 1:00 x 21 sets: Station 1 – 5/side House Hold Item Single Arm Pause…

*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…