Author: Jade

*Zoom EMOTM of the Day @ Noon Today HERE (Password is CVCF) **CVCF Gym Update – 4/26/20 – HERE ***New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Lat Stretch 2 minutes Lying Hands Behind Back Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Downdog Reach for Opposite Foot 10/side Single Leg Glute Bridge-ups For quality, not for time. 2) Strength/Volume Work – Every 1:00 x 15 sets: Sets 1-5 – 3 Muscle Snatch Sets 6-10 – 1 Power Snatch + Pause Overhead Squat Sets 11-15 – 1 Squat Snatch Warm-up as needed. For the Muscle Snatches reset on the floor each rep. Build as heavy as deemed fit through each of the progressions. 3) Gymnastics – 5 rounds for…

*Zoom EMOTM of the Day @ Noon Today HERE (Password is CVCF) **CVCF Gym Update – 4/26/20 – HERE ***New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1a) Warm-up – Passive: 2 minutes Pancake Hold/Stretch 1-2 minutes/side Couch Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Squat w/Reach Overhead 5/side Airplanes For quality/not time. Add additional warm-up/movement prep as needed/desired. 2a) Strength/Volume Work – Heavy set for the Day:  3 1 + 1/4 Back Squats + 3 Pause Back Squats (2 second Hold) Warm-up as needed. Perform this from the floor. Get comfortable with Cleaning the bar, and moving from the Front Rack to the Back Rack. Build as heavy as deemed fit. Rest 2-3 minutes between sets. Take as many sets as…