*CVCF Gym Update – 5/10/20 – HERE

**7:00 AM Zoom HERE (Password CVCF)

***Noon Zoom HERE (Password CVCF)

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 40 seconds Jumping Jacks

Station 2 – 7 x 1 Air Squat + 2 Lunges

Station 3 – 2 Inchworm + Push-up + 5-10 Deadlifts

You will be lead through this by the coach as part of the class.

2a) 0:00 – 7:00 – Every 1:00 x 7 sets:

1 minute Max Reps Dumbbell/Kettlebell/Household Item/Barbell Front Squats

1 minute Max Reps Push Up/Handstand Push-up/Stink Bug/ Strict Press

1 minute Max Reps Plank Jacks

1 minute Max Reps Push Up/Handstand Push-up/Stink Bug/ Strict Press

1 minute Max Reps Plank Jacks

1 minute Rest

Max reps at each station. No built in transition time. 1 minute Rest after 6 minutes of work.

2b) 7:00 – 13:00 – 6 minute AMRAP:

5/side Single Arm Dumbbell Squat Clean

5 Burpee Lateral Dumbbells Hop

Can also use a Kettlebell, or do Barbell Cleans. 1 minute Rest after 6 minute AMRAP.

2c) 14:00 – 21:00 – Every 1:00 x 7 sets:

1 minute Max Alternating Lunges

1 minute Max Air Squats

1 minute Sit-ups

1 minute Max Alternating Lunges

1 minute Max Air Squats

1 minute Sit-ups

1 minute Rest

Max reps at each station. No built in transition time. 1 minute Rest after 6 minutes of work.

2d) 21:00 – 27:00 – 6 minute AMRAP:

5/side Single Arm Dumbbell Hang Power Clean + Jerk

5 Burpee Lateral Dumbbell Hop

Can also use a Kettlebell, or do Barbell Cleans. No Squats on these Cleans.

Today’s piece is max reps @ each station. Dictate your output by the loading of your movements as well as the pace your perform the movements at. We encourage airing on the lighter side as this should be a volume piece getting lots of reps in, and it will allow you to keep moving. If you have questions regarding scaling please make sure you know them ahead of time, we will also post this in the FB group where you can ask for scaling options.

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