EMOTM of the Day: Thursday, May 28th, 2020
*CVCF Gym Update – 5/24/20 – 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 Plank Shoulder Taps Station 2 – 3-5/side Half Turkish Get-up with or without weight Station 3 – 40 second Single-unders/High Knees/Jog You will be lead through this by the coach as part of the class. 2) 15 sets of 2:00 ON/:30 OFF: Station 1 – AMRAP – 10 Swings + 30 Double-unders/50 Single-unders/10 Tuck Jumps Station 2 – AMRAP – 20 Sit-ups + 10 Push-ups Station 3 – AMRAP – Dumbbell Man Makers or Barbell Clean and Jerks or Burpees All stations are max reps, AMRAP for 2 minutes. 30 seconds rest between stations. You are hitting 5 x 2 minute AMRAP’s of each station so make sure you…
Power: Wednesday, May 27th, 2020
*CVCF Gym Update – 5/24/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1) Bench Press: 5 Reps Every 2:30 x 9 sets @ 70-80% Last week. Dropping the reps next week. If you don’t feel recovered from “Murph” yet and your pecs are super tight feel free to push this to the end of the week. You could do your Deadlifts today instead if you’re feeling good there as there hasn’t been much low back/hamstring work the last couple of days. Warm-up Burn Move Sport EMOTM of the Day: 1) Warm-up – Every 1:00 x 9 sets: Station 1 – 20 seconds/side Pigeon Stretch Station 2 – 40 seconds Superman-to-Hollow Transitions Station 3 – 40 seconds Alternating Lunge + 2-3 second Samson Stretch You will be lead through this by the coach as part of the class. 2) 24…
Move: Wednesday, May 27th, 2020
*CVCF Gym Update – 5/24/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Wrist Stretch 2 minutes Active Squat Hold Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Scorpions 10 Squat Thrust 10 Alternating Toe-Ups Spend additional time warming up as needed. 2) Strength/Volume Work – 4 complexes/side: 5-10 Single Arm Dumbbell Floor Press + 5 Dumbbell Half Turkish Get-up + 1 Dumbbell Turkish Get-up + 5-10 Single Arm Dumbbell Push Press Scale volume of reps up or down as needed based on loading you have. Rest 60-90 seconds between sides. Alternate sides back and forth. Upon completing the full TGU, perform the Push Press at the top of the rep, and then finish the complex by coming back down through the TGU to finish. 3) Met-con…
Sport: Wednesday, May 27th, 2020
*CVCF Gym Update – 5/24/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Wrist Stretch 2 minutes Active Squat Hold Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Scorpions 10 Squat Thrust 10 Alternating Toe-Ups Spend additional time warming up as needed. 2a) Strength/Volume Work – Barbell Z-Press: 3 sets of 8-12 reps @ Tempo (2-1-0) Rest 2-3 minutes between sets. Warm-up as needed. Build as heavy as deemed fit. 2b) Strength/Volume Work – Establish a Heavy Complex for the Day: 1 Push Press + 1 Push Jerk + 1 Split Jerk Warm-up as needed. Don’t spend more than 20 minutes working on this. If you have access to a rack feel free to perform from a rack. 3) Met-con – AQAP: 30 “x” Step Overs 30…
Burn: Wednesday, May 27th, 2020
*CVCF Gym Update – 5/24/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Wrist Stretch 2 minutes Active Squat Hold Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Scorpions 10 Squat Thrust 10 Alternating Toe-Ups Spend additional time warming up as needed. 2) Strength/Volume Work – Every 3:00 x 5 sets: 20 Banded Z-Press + 20 Banded Upright Rows Scale volume of reps up or down as needed based on band tension you have. 3) Met-con – AQAP: 60 “x” Step Overs/Ups 30 Cals Cardio 60 Alternating Lunges 30 Cals Cardio You pick the item you’re stepping up/over on. Push those last 30 calories hard on the machine. Sub 400m runs if you don’t have a machine. 4) Accessory – Suitcase Carry: 6 x 50ft/side Rest 60 seconds…
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