*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 Arm Dumbbell Front Squats

Each set is a total of 16 reps. Scale volume up or down as needed based on the loading you have.

3) Gymnastics/Skill – 3 sets of: 30-60 second Wall Facing Handstand Hold

Rest 90-120 seconds between sets. Focus on keeping yourself nice and tight and as close to hollow as possible.

4) Met-con – 9-15-21 – AQAP:

Dumbbell Thrusters

Dumbbell Facing Burpee

Scale as needed. If you’re household items are super light, feel free to double or even triple the volume on the Thrusters to get a good stimulus. Scaling for this workout should allow high-effort with little rest, workout should be in the 4-7 minute time domain.

5a) Accessory – 4 rounds for Quality:

10 Reach for Opposite Foot

10/side Single Leg Hip Thrusts

Move through at whatever pace seems appropriate. Focus on positions and activation, not speed.

5b) 3 rounds for Quality:

12 Sumo Stance Good Mornings

12 Toes-to-Rig/House Hold Rig

Move through at whatever pace seems appropriate. Focus on positions and activation, not speed.

6) Secondary Conditioning – Machine or Run:

A – 4 rounds of – 3 minutes Moderate + 1:30 Easy + 45 second Sprint (3 minute Nasal Breathing Only Walk as Rest)

B – 4 rounds of – 2 minutes Moderate + 1:00 Easy + 30 second Sprint (3 minute Nasal Breathing Only Walk as Rest)

C – 4 rounds of – 1 minute Moderate + 30 seconds Easy + 15 second Sprint (3 minute Nasal Breathing Only Walk as Rest)

Work for consistent paces within each respective piece.

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

Warm-up

Body

Move

Sport

WOD Demo + Thoughts

Single our Dual Leg Raises

Know Your Why