Category: Sport

*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) Gymnastics/Skill/Prehab – 5 sets of: 5/side Turkish Get-up If you…

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 5 Pause Above Parallel 1 + 1/4 Front Squat Warm-up as needed. Each rep, go down to just above parallel and pause, then drop into the bottom, come back-up just past parallel, back down into the bottom, and stand to finish, that’s a reap. Rest 2 minutes between sets. Build loading as deemed fit. 2b) Strength/Volume Work – 4 sets of: 8 Romanian Deadlift To Forward Lunge w/Kettlebell @ Farmers Position Rest 2 minutes between sets. Focus on position, balance, and range of motion first, loading…

WOD: 1a) Warm-up – Passive: 2 minutes/side Quad Mobility w/Lacrosse Ball/Foam Roller/Barbell/Kettlebell/Household Item 2 minutes/side Calf Mobility w/Lacrosse Ball/Foam Roller/Barbell/Kettlebell/Household Item Spend more time as needed if you find some tight spots or knots. 1b) Warm-up – Active – 5 rounds of: 5 Towel Pass Throughs 10 Scapula Push-ups 15 Alternating Toe-ups Take your time, focus on positions, activation, stretch. 2) Strength/Voume Work – 3 sets of Floor Press or Bench Press: 10 Reps 8 Reps 6 Reps Rest 2 minutes between sets. 3) Met-con – 10 rounds AQAP: 300m Run, or Machine, or Jump Rope, or Stair Runs 3 Wall Climbs 5 Hang Power Cleans 185/135 300m Run for the average athlete in the gym is 90 seconds, use that to base whatever you’re doing for your mono-structural movement. If you have a machine the subs would be 375m Row/Ski, 750m C2 Bike, 800m Assault Bike….

WOD: 1a) Warm-up – Passive: 1 minute/side Lateral Lunge Hold 1 minute Hands Behind Back Wall Lat Stretch 1 minute Table Top Hold Take your time working into positions and spend more time as needed in any of the positions. 1b) Warm-up – Active – 3 rounds of: 10/side Alternating Quad Stretch 10/side Alternating Scorpions 10 Tuck Crunches Focus on positions and quality of movement, not speed. 2a) Strength/Volume/Rep Work – 5 sets of 3 Complexes of: Clean High-Pull + Hang Muscle Clean + Halting Push Jerk Warm-up as needed. Treat this as skill/positional work using light to moderate load. Each set is a total of 9 reps. Drop the bar and reset on the floor after the Push Jerk. For the Halting Push Jerk pause in the dip for 1-2 seconds before completing the lift. Rest 90-120 seconds between sets. 2b) Strength/Volume/Rep Work – 5…

*CVCF Gym Update 3/23/20 HERE WOD: 1a) Warm-up – Passive: 1 minute 90 to 90 Rotations 1 minute Cat/Cow 1 minute/side Quad Thoracic Rotations Spend more time stretching as needed, if you’ve got specific tight areas spend some time addressing them. 1b) Warm-up – Active – 5 rounds of :40 ON/:20 OFF: Prone Snow Angels Squat-Stand-Squat-Stand Max reps for quality, not for speed. Use this to get positions and muscle warmed-up. 2a) Strength/Accessory Work – 3 rounds for Quality: 5/Position Quad YAT 10 Donkey Kick Backs 10 Prone Shoulder Row + External Rotation on Table w/Household Item Not a rush to get through these. Focus on position and activation of these movements and take your time with them, making them as difficult as possible by adjusting speed of the movement based on your abilities. 2b) Strength/Accessory Work – Behind the Neck Split Stance Strict Press: 5 sets…