Author: Jade

Sport: Friday, May 15th, 2020

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Quad Smash w/Barbell/Kettlebell/Lax Ball/Foam Roller/Household Item 1-2/minutes/side Dynamic Wrist Stretch Forward and Back Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Standing Quad Stretch 10/side Alternating Plank Shoulder Taps 1 minute Jump Rope or Machine Spend additional time actively warming up as needed. 2a) Strength/Volume Work – 3-5 sets of: 3 Tall Power Clean 3 Tall Split Jerk Rest 60-90 seconds between sets. Use this as warm-up/skill work. 2b) Strength/Volume Work – Every 2:00 x 5 sets: Clean Pull w/Pause @ Top Low Hang Power Clean Low Hang Clean Jerk Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Gymnastics – 3 sets of: 20 Alternating Wall…

Burn: Friday, May 15th, 2020

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Quad Smash w/Barbell/Kettlebell/Lax Ball/Foam Roller/Household Item 1-2/minutes/side Dynamic Wrist Stretch Forward and Back Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Standing Quad Stretch 10/side Alternating Plank Shoulder Taps 1 minute Jump Rope or Machine Spend additional time actively warming up as needed. 2) Strength/Volume Work – Every 2:00 x 10 sets: 20 second Ski/Bike/Run/Row Sprint 10 Alternating Jumping Lunges 5 Burpees These efforts should be under 60 seconds each. Scale as needed and hit them at a high effort. 3) Gymnastics – 3 sets of: 20 Alternating Wall Facing Handstand Pause Shoulder Taps Rest 90-120 seconds between sets. Scale to a Stink Bug position if you’re not comfortable getting completely upside down. Hold…

Move: Friday, May 15th, 2020

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Quad Smash w/Barbell/Kettlebell/Lax Ball/Foam Roller/Household Item 1-2/minutes/side Dynamic Wrist Stretch Forward and Back Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Standing Quad Stretch 10/side Alternating Plank Shoulder Taps 1 minute Jump Rope or Machine Spend additional time actively warming up as needed. 2) Strength/Volume Work – Every 2:00 x 10 sets: 10-16 Alternating Dumbbell Plank Rows 10-16 Dumbbell Bunch Press Scale reps as needed. Pick a rep count you can maintain unbroken for all sets. 3) Gymnastics – 3 sets of: 20 Alternating Wall Facing Handstand Pause Shoulder Taps Rest 90-120 seconds between sets. Scale to a Stink Bug position if you’re not comfortable getting completely upside down. Hold the pause for 1-2…

EMOTM of the Day: Thursday, May 14th, 2020

*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…

Move: Wednesday, May 13th, 2020

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Foam Roller/Lax Ball/Household Item Pec Smash 1-2 minutes/side Lat Stretch Against Wall Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Arm Twists 5/side Worlds Greatest Stretch 10 Tempo Good Mornings For quality, not for time. Spend additional time actively warming up as needed. 2) Strength/Volume Work – Every 1:00 x 18 sets: Minutes 1-6 – 6-10/side Single Arm Dumbbell Upright Row Minutes 7-12 – 8-12/side Single Arm Dumbbell Row Minutes 13-18 – 12 Dumbbell Deadlifts + 12 Dumbbell Hang Power Cleans Part 1 Activation/PT work, take your time and make sure you are feeling solid positions and contractions. Part 2 is meant to be strength oriented, pick appropriate reps and keep the movement strict….