*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 minute Plank Hold

10-20 Dumbbell Shoulder-to-Overhead

1 minute Low Plank Hold

Rest 2-3 minutes between sets. Pick the volume of the movements based on what you have for loading.

3) Gymnastics/Skill/Prehab – 5 sets of: 5/side Turkish Get-up

If you don’t have weights in your house, use a household item, cloth grocery bag with some goods in make a great “Kettlebell” substitute. Rest 90-120 seconds between sets.

4a) Met-con – 0:00 – 7:00 – 7 minute AMRAP:

10 Chair or Box Dips/Push-ups/Ring Dips

10 Double Dumbbell Russian Kettlebell Swings

For the swings hold the Dumbbells in a neutral position so that there is space between your legs.

4b) 10:00 – 17:00 – Every 1:00 x 7 sets: 4-8 Dumbbell Devils Press

Try and pick a rep count that you can maintain and finish in 30-40 seconds.

4c) 20:00 – Finish – AQAP:

400m Run/500m Row or Ski/1000m C2 Bike/1200m Assault Bike

100 Walking Lunges

200m Run/250m Row or Ski/500m C2 Bike/600m Assault BIke

50 Walking Lunges

Final piece is for time. Dis-regard the video showing the D-Ball Over the Shoulder, we had a brain fart on what equipment was in this programming track.

5) Accessory – Bird Dog Dumbbell Row: 4 sets of 8/side

Rest 90-120 seconds between sets. Focus on position/activation over loading.

6) Secondary Conditioning – 10 rounds of:

20/15 Calories Hard

20/15 Calories Easy

If you’re doing this as running do them each as 200m intervals.

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

Warm-up

Burn

Move

Sport

Sport EMOTM

Sport Battery Piece