*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 the “Cindy” round to appropriate volume so you can finish the reps easily in 40-45 seconds.

2a) Strength/Volume Work – Deadlift: 5 sets of 5-10 Reps

Rest 2 minutes between sets. Pick reps based on loading you and whether you feel like you need more work on raw strength or muscular endurance. Perform these as a Dead Stop on the ground and with a Double Overhand grip, use a hook grip as deemed fit.

2b) Strength/Volume Work – Bench Press/Floor Press – 3 sets of:

8 Reps

Rest 60 seconds

6 Reps

Rest 60 seconds

4 Reps

Use a loading you can perform all 3 sets unbroken. Build loading each set as deemed fit. Rest 2-3 minutes between sets.

3) Met-con – 5 rounds AQAP:

4 minutes Run/Machine/Jump Rope/Burpees/Jumping Jacks

20 Couch/Bench/Box/Stair Step-ups w/Barbell/Dumbbell/Kettlebell/D-Ball/Household Item in Front Rack

15 Table Rows/Ring Rows/Pull-ups/Bent Over Rows

2 minutes Run/Machine/Jump Rope/Burpees/Jumping Jacks

20 Kettlebell Hang High-Pulls

10/side Single Arm Kettlebell Push Press

Scale a movements as needed. Pick weights appropriate so you can perform all movements unbroken. This is meant to be a longer, steady state workout, put the headphones on get yourself in the zone, and find that “runners high.”

4a) Accessory – Kettlebell/Dumbbell/Barbell Suit Case Deadlift: 5 sets of 8/side

Rest 60 seconds between sets. Load as deemed fit.

4b) Accessory – Dumbbell/House Hold Item Bicep Curl: 4 sets of “21’s”

Rest 2 minutes between sets. Perform 7 reps through the bottom 50% range of motion, then 7 reps through the top 50% range of motion, then 7 reps through the full range of motion.

5) Secondary Conditioning – 3 rounds of – Ski/Bike/Row/Run:

A – “X” Calories Every 1:00 x 5 sets (Pick maintainable, but challenging output) – 3 minutes Rest

B – “X” Calories Every 1:00 x 5 sets (Pick a hard output that you might actually not be able to do) – 3 minutes Rest

This workout is 3 cycles of A and B, each with 3 minutes rest after each part.

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

Warm-up

Body

Move

Sport