JAMMERS
The JAM Method
Functional Fitness, Functional Training, Strength & Conditioning, General Fitness, Women's TrainingThe JAM Method is for those who want to train hard, crush the occasional donut, and look good naked.
Hey guys, it's Jamie Hagiya! I've spent the majority of my life training and competing at a high level and now I’m finally at a place where I want to stay injury free and healthy -- I don’t want to spend endless hours in the gym, and most importantly, I want to have fun.
With the JAM Method, you’ll be doing the exact same workouts I’m doing on a daily basis, and I’ll be there to guide you the entire way. I’m really excited to build this community together.
The workouts are designed to maintain strength while improving your conditioning both in the gym or at home. It’s going to be a mix of bodyweight movements, weightlifting, gymnastics, conditioning, and your classic CrossFit.
I truly believe this is the most effective way to maintain your fitness, as well as a healthy mindset.
Look Good, Feel Good, Live Good -- Let’s JAM!
Appetizer
A
2 Rounds NFT: 5 Broad Jumps 5 Slam Balls + 3 Rounds NFT: 15 Russian Swings @Light-Mod 50 Mountain Climbers
B
Push Jerk
3, 2, 1, 3, 2, 1
The Main Course
C
For time: 10 Thrusters @95lb/65lb 40 Double Unders 9 Thrusters 40 Double Unders 8 Thrusters 40 Double Unders 7 Thrusters 40 Double Unders 6 Thrusters 40 Double Unders 5 Thrusters 40 Double Unders 4 Thrusters 40 Double Unders 3 Thrusters 40 Double Unders 2 Thrusters 40 Double Unders 1 Thruster 40 Double Under Notes - Home version use dumbbells instead of the barbell. Recommend 45lb/25lb Dumbbells.
Dessert
D
3 Sets: 20 DB/KB Russian Twists (slow & controlled) 20-40 seconds/each side Side Plank 10x2 Flutter Kicks (Large Kicks/slow & controlled) + 1 V-Up
Appetizer
A
3 Sets: 8/each leg Box Step Up @High 10 Sumo Stance Goblet Squat 1 minute Plank
B1
Deadlift
3 x 5
B2
Front Squat
3 x 6
The Main Course
C
AMRAP 12 Minutes: (2, 4, 6, 8, 10, etc.) Devil Press @M: 35lb - F: 20lb Burpee Box Jump Overs @M: 24" - F: 20"
Appetizer
A
3 Sets: 8/each leg Single Leg Deadlifts @Light-Mod 5/each arm DB Snatch @Light-Mod 20 seconds Tuck Holds from Parallettes or Hanging from Pull Up Bar 50 Single Unders
B1
Power Snatch
5 x 1
B2
Overhead Squat
5 x 5
The Main Course
C
3 Rounds for time: 20/16 Calories Row 15 Overhead Squats @95lb/65lb 200m Run
The Main Course. (HOME VERSION)
D
3 Rounds for time: 10 Dumbbell Hang Power Cleans 20 Jumping Air Squats 15 Front Rack Dumbbell Squats 200m Run (or 1 minute run in place)
Appetizer
A
3 Sets: 10 Seated Arnold Press 30 Seconds Wall Sit 15 Hammer Curls
B
Hang Power Clean
4 x 8
The Main Course
C
5 Rounds for time: 12 Toes to Bar 15 KB Swings @M: 1.5p // F: 1p 30 Push Ups
The Main Course. (HOME VERSION)
D
5 Rounds for time: 16 Supine Leg Lowering (perform flutter kicks when you lower your legs) 15 KB/DB Swings 30 Push Ups
Dessert
E
4 Sets: 16 Hanging Knee Raises @2 seconds negative 20 GHD Paddling (or Hollow Rocks if GHD is not accessible) 20 Windshield Wipers 1 minute Plank Hold
The Sh!t Show!
A
For time: 100 Clean & Jerks @135lb/95lb *Every 2 minutes (8) Pull Ups + (8) Jumping Lunges *START with PU and JL Notes - Scale the load back to 115lb/75lb, and/or (4) Pull Ups + (4) Jumping Lunges
Appetizer
A
4 Sets: 20 seconds Flutter Kicks (Large Kicks) 10 Supine Leg Lowering @3-4 seconds negatives 20 KB Russian Twists @Light Load (Slow and controlled reps) 20 Weighted Sit Ups
The Main Course
B
AMRAP 20 Minutes: 15/12 Calories Assault Bike 6 Devil Press @M: 50lb // F: 35lb 12 Burpees 6 Devil Press
The Main Course (HOME VERSION)
C
AMRAP 20 Minutes: 300m Run 6 Devil Press 12 Burpees 6 Devil Press
Jamie Hagiya
Jamie grew up in Southern California. She earned a full scholarship to play at the University of Southern California (Fight On!). She played professionally in Greece and Spain before hanging up her shoes and focusing her efforts on CrossFit. She's a 6x CrossFit Regional Athlete, and 2x CrossFit Games Athlete, finishing as the 18th fittest woman on the planet at the 2016 CrossFit Games.
Real Workouts, Real Life, Real Community, Real Results.
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Jamie Hagiya
"Look Good, Feel Good, Play Good!"
Verified Athlete"After years of competing at the highest level, I had really lost my desire to train hard. Now, I've switched up my training to only workouts I actually WANT to do! The combination of conditioning, classic CrossFit, and strength training has kept my routine fresh and fun."
When you join a team you’re getting more than programming, you’re joining an online community.
JAMMERS
JAMMERS
JAMMERS
