Burn: Friday, May 22nd, 2020
*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. 2) Strength/Volume Work – 7 sets of: 5 Slider Hamstring Curls + 5/side Glute Bridge Hold Slider Leg Extensions + 10/side Plank Hold Slider Arm Extensions + 15/side Slider Mountain Climbers Perform these movements back-to-back as a superset. Rest 90-120 seconds between sets. 3) Met-con – 3 rounds for Max Reps: 1 minute House Hold Item Squats 1 minute House Hold Item Swings 1 minute Single or Double-unders 1 minute Rest Max Reps @…
Power: Friday, May 22nd, 2020
*CVCF Gym Update – 5/18/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) 0:00 – 17:30 – Every 2:30 x 7 sets: 5 Deadlifts @ 70-80% Same weight as last week. Adjust loading slightly up or down based on difficulty of last weeks sets. We’ll be hitting 7 sets next week and then 9 sets again the following week so be mindful of that. Set the bar Dead on each rep. 1b) 17:30 – 25:30 – Every 2:00 x 4 sets: 10/side Single Leg Hip Thrusts Perform all reps on 1 side before switching to the other. Add load as deemed fit. Hold the top position for a brief contraction each rep. Warm-up Burn Move Sport EMOTM of the Day: 1) Warm-up – Every 1:00 x 9 sets: Station 1 – 10 Squat Thrusts Station 2 – 30…
Move: Friday, May 22nd, 2020
*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. 2) Strength/Volume Work – Every 3:00 x 5 sets: 3 Single Arm Dumbbell High-Pulls + 3 Single Arm Dumbbell Muscle Clean + 3 Single Arm Dumbbell Hang Power Clean + 3 Single Arm Dumbbell Thruster Perform all 12 reps on 1 side as a complex and then on the other side, that makes a set. Scale reps up as needed based on the loading you have. 3) Met-con – 3 rounds for Max Reps:…
EMOTM of the Day: Thursday, May 21st, 2020
*CVCF Gym Update – 5/18/20 – 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 Cardio Station 2 – 10 Lunge w/Twist Station 3 – 20 seconds/side Overhead Support You will be lead through this by the coach as part of the class. 2) 40 sets of :30 ON/:30 OFF: Sets 1-10: Odd – Thruster (Barbell, Kettlebell, Dumbbell, Medball) Even – Cardio (Machine, Run, Jump Rope, High Knees, etc.) Sets 11-20: Odd – Swings Even – Cardio (Machine, Run, Jump Rope, High Knees, etc.) Sets 21-30: Odd – Burpee “X” Jump Even – Cardio (Machine, Run, Jump Rope, High Knees, etc.) Sets 31-40: Odd – Push Press (Barbell, Kettlebell, Dumbbell, Medball) Even – Cardio (Machine, Run, Jump Rope, High Knees, etc.) Today’s piece is max reps…
Burn: Wednesday, May 20th, 2020
*CVCF Gym Update – 5/18/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Armless Prayer Stretch 1-2 minutes/side Chest Opener On Wall (Arms Extended) Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Scapula Push-ups 15 Glute Bridge-ups 1 minute Machine/Jog/Jump Rope Spend additional time warming up as needed. For quality, not for time. 2) Strength/Volume Work – Every 1:30 x 10 sets: 5-10 Push-ups + 10 Bent Over Banded Rows + 10 Band Pull-Aparts Perform these as a super set. This should take around 45-60 seconds to work through and then rest. Focus on good activation and position on the Pull-Aparts. 3) Gymnastics – Handstands: 10 minutes Practice Work on any facet of getting upside down. 4) Met-con – 4 rounds of: 200m Run 20 Banded Deadlifts 20 Jumping…
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