Category: Move

*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 – 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…

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 – Squat Complex – Every 3:00 x 4 sets: 3 Pause Dumbbell Front Squats 4 Alternating Dumbbell Front Rack Reverse Lunges 5 Dumbbell Front Squats Depending on the Dumbbell weights you have you may need to scale the volume of reps up to get the desired stimulus from this. You should be finish the complex without a lot left in the tank, if this is easy for you to do with the weights you have, push the reps by 50%, 100%, whatever is appropriate. 2b) Strength/Volume Work – 4…