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JAMMERS

The JAM Method

Functional Fitness, Functional Training, Strength & Conditioning, General Fitness, Women's Training
Coach
Jamie Hagiya

The 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!

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Get Strong(er)
With the JAM Method, you will improve your power and strength without spending countless hours in the gym. You will get stronger through consistency and intelligent programming.
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Improve Your Conditioning
Cardio has never been my favorite part of training but things have changed (a little) in post-competition life. You'll get fit through a combination of cardio, weightlifting, and gymnastics to keep your training fresh and fun.
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Have Fun and Eat Donuts (Occasionally)
It's no secret that I love to eat good food...to me life is all about balance. With this program, the goal is to work hard, have fun, and enjoy life (this includes eating the occasional donut, cupcake, cookie...you get the idea).
Features
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Access to a Supportive Coach
I will be here to provide support and give you the feedback you need to grow
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Programming 6 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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An Unwavering Community
A vibrant, encouraging community that will keep pushing you to unlock your best
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Delivered through TrainHeroic
Your coach and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Barbell // Plates // Jump Rope // Pull-up Bar // Dumbbells // Rower, Bike, Ski Erg
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
WELCOME!

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

Monday

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"

Tuesday

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)

Wednesday

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

Thursday
The Sh!t Show!

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

Friday

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

Coach
coach-avatar 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.

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Look Good, Feel Good, Live Good - Let's Jam!

Real Workouts, Real Life, Real Community, Real Results.

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FAQs
Who is this training for?
Honestly? EVERYONE! Whether you are new to the fitness game or a seasoned vet, this training is for you.
Is this how Jamie actually trains?
You bet! You will only see workouts that Jamie is excited to do herself. No more dreading your workouts.
What if I don't have the right equipment?
Don't worry! We will always offer substitutions so you can still get a great workout.
Can I switch my rest day around?
Of course! We want this to work for you. You can switch up the rest day to a day that works best for you.
Can I still eat donuts?
Absolutely!! This program is about training hard, having fun, and living your life!
Can I do these workouts at home?
100%. We know times are crazy right now and you may not have access to a gym...don't worry, we'll provide you with at home scaling options.
The Proof
verified-athlete-avatar 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."

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