*Gym Updates and Thoughts 3/30/20 HERE

WOD:

1a) Warm-up – Passive:

2 minutes/side Couch Stretch

Spend additional time stretching as needed.

1b) Warm-up – Active – 2-3 rounds of:

3 Inchworms

10 Air Squats

15 Glute Bridge-ups

For quality, not for time. Add a Push-up if you’d like to the Inchworm.

2a) Strength/Volume Work – Every 2:00 x 7 sets:

3 x 3-Stop Pause Front Squat

Warm-up as needed. Each rep is a pause above parallel, a pause in the bottom, and a pause again just above parallel before standing to finish. That makes a rep, 2 more reps to complete the set. Hold each pause for a couple of seconds. Build as heavy as deemed fit.

2b) Strength/Volume Work – 4 sets of: 14 Alternating Dumbbell Front Rack Reverse Lunges

Hold item in whatever position is appropriate based on weight of item(s). Rest 60-90 seconds between sets.

3) Met-con – 3 rounds for Max Reps:

1 minute Back Squats 95/65

1 minute D-Ball Over the Shoulder

1 minute Single or Double-unders

1 minute Rest

Perform the Deadlifts in your Squat stance or wider. Range of motion standard is one head of the Dumbbell to the ground. Dumbbells should be held between the legs.

4) Accessory – 3 rounds for Quality:

10 Seated Sumo Stance Pause Good Mornings

20 Alternating Single Leg Tuck Crunch w/Pause @ Top

Rest 90-120 seconds between sets.

5) Secondary Conditioning – Run or Machine:

A – 3 rounds of 800m Run/1000m Row or Ski/2000m C2 Bike/2400m Assault Bike @ Hard Pace +

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

B – 3 rounds of 600m Run/750m Row or Ski/1500m C2 Bike/1800m Assault Bike @ Hard Pace +

300m Run/375m Row or Ski/750m C2 Bike/900m Assault Bike @ Easy Pace

C – 3 rounds of 400m Run/500m Row or Ski/1000m C2 Bike/1200m Assault Bike @ Hard Pace +

200m Run/250m Row or Ski/500m C2 Bike/600m Assault Bike @ Easy Pace

This is one continuous piece working through all 3 portions with no rest. Work for consistent paces within each part, with a goal of increasing respective paces slightly from A to B to C.

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

Warm-up

Body

Move

Sport

WOD Demo