Author: Jade

*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 Pancake Stretch 1-2 minutes Table Top Hold Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 3 Inchworm + 5 Scapula Push-ups 30 seconds/side Bird Dog Hold For quality, not for time. Spend additional time actively warming up as needed. 2) Strength/Volume Work – 12 sets of :30 ON/:30 OFF: Station 1 -Max Cals Cardio Station 2 -Max Mountain Climbers Station 3 -Air Squats Station 4 -Burpees Double conditioning session today. Hit these intervals hard. 3) Gymnastics – AQAP: 100 Alternating Pistols or Assisted Pistol Squats 50 Handstand Push-ups (Strict, Kipping, Stink Bug) Scale movements as needed. Ideally for the Pressing movement we are looking for some sort of vertical pressing. If you don’t have the strength…

*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 Couch Stretch 1-2 minutes/side Low Samson Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 1 minute Jump Rope 5 Wall Therapy Squats :30 Second Active Squat Hold + Press Out For quality, not for time. 2a) Strength/Volume Work – Every 2:00 x 4 sets: 200m Run/250m Row or Ski/500m Bike Erg/600m Assault Bike 15 “X” Jump Overs 10 Household Item Swings Immediately upon finishing your 4 sets move into a 4 minute EMOTM of… 14-20 Alternating Step-ups w/Household Item This piece should take a total of 12 minutes. 4 x 2 minute sets, and then at 8:00 on the lock move to the 4 minute EMOTM. Household Item for the step-ups can be whatever…