Author: Jade

*New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) **9:00 AM Zoom Class Link HERE (Password is CVCF) WOD: 1a) Warm-up – Passive: 2 minutes Pancake Stretch 2 minutes Child Pose Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Quad Stretch 10 Bird Dog 10 Glute Bride-up w/3 second Hold @ Top Take your time and add additional work as needed. 2) Strength/Volume Work – Every 1:00 x 12 sets: 1- 10 Sumo Banded Deadlifts (Pause At Top 2 Seconds) 2- 50-100′ HSW or Lateral Couch Walk 3- 100m Sprint or 30 seconds Double-unders If you’re jumping in on the Power Hour Workout use this as extended warm-up and skill work. 3) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 10 seconds Sprint +…

*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: 30 seconds/side/direction Wrist Stretches 1-2 minutes/side Pec Wall Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 10/side Clamshells 10 Deadbugs Take your time and focus on positions and activation. 2) Strength/Volume Work – 3 sets of: 20 Wall Sit Hold + Banded Upright Row – (Band On Each Foot) + 20/side 1/2 Kneeling, Low To High, Banded Twists  (Outside Leg Is In Front, Pull From Low to High) + 20/side Slider (One Foot) Reverse Lunge + 20/side Banded Russian Twists Perform this as a superset performing the movements one after another. Rest 2-3 minutes between sets. 3) Gymnastics – 5 sets of: 30-60 seconds Handstand/Stink-Bug/Plank Hold at 50% Range-of-Motion Rest 90-120 seconds between sets….