Author: Jade

*CVCF Gym Update – 5/18/20 – HERE **9:00 AM Power Hour HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 2 minutes “V” Wall Straddle 2 minutes Butterfly Stretch Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – 3 rounds for Quality: 10 Alternating Quad Stretch 10 Alternating Toe-Ups 10 Air Squats 10 Push Ups For quality, not for time, perform at a pace that gets your heart rate up a little and warm. 2) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 8-16 Alternating Barbell Back Rack Lunges 2 – 10-20 Barbell Deadlifts 3 – 5-10/side Single Arm Kettlebell Snatch 4 – 5-10/side Single Arm Kettlebell Floor Press 5 – 6-12 Burpees 6 – 10-20 Box Jumps or House Hold Item Jump Overs 7 – 40 second Front Plank Hold 8 – 20-30 Alternating Windshield Wipers The actual ordering…

*CVCF Gym Update – 5/18/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 2 minutes Hockey Stretch 2 minutes Squat Hold w/Alternating Reach Overhead Spend additional time stretching and mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 5 Cat Cows 10 Alternating Lateral Lunges 30 seconds/side Side Plank Hold For quality, not for time. Spend additional time warming as needed. 2a) Strength/Volume Work – Every 2:00 x 3-5 sets: 2 Clean Hang High Pulls + 2 Hang Squat Clean + 2 Halting Split Jerk + Perform as a complex. Keep the weights light to moderate and use this as warm-up/skill work. 2b) Battery Work – AQAP: 30 Squat Clean and Jerks 185/135 Scale as needed. Keep it under 10 minutes. 3) Met-con – 3 rounds for Max Reps: 1 minute D-Ball Squats 1 minute…