Burn: Monday, April 20th, 2020
*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: 3 minutes Poop Squat Hold Goal position for this is to have feet together feet straight, and heels down. Goal is to be able to get to 10 minutes of this. 1b) Warm-up – Active – 2-3 rounds of: 5 Sumo Inchworm 10/side Clam Shells 20 Glute Bridge-up of Box/Stair/Couch Take your time, focus on activation, over speed. 2a) Strength/Volume Work – 2-4-6-8-10-12-14-16-18-20 – For Quality: Cossack Squats Jumping Lunges Heels Elevated Narrow Stance Squats Sumo Stance Pause Good Mornings Move through this at a steady pace, not for time, but for quality, position, range of motion, etc. For unilateral movements split the reps between each leg. 2b) Strength/Volume Work – Every 1:30 x 5 sets: 5/side Single Leg Romanian Deadlift…
Power: Monday, April 20th, 2020
*New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1a) 0:00 – 21:00 – Back Squat – Every 3:00 x 7 sets: 7 Reps @ 60-70% Use the same loading as last week, adjust slightly as needed if you over or underestimated your abilities. Loading should be moderately difficult. If you don’t have access to a Squat Rack, perform this as a Front Squat, taken from the floor, @ 10 reps instead of 7. 1b) 21:00 – 27:00 – 6 minute AMRAP for Quality: 10 Front Rack Box Step-ups 15 Box Jumps w/Step Down 20 Russian Kettlebell Swings For the Step-ups alternate legs each rep…if you don’t have a box/platform that puts your knee/hip in line you can change to a Front Rack Split Squat performing 5 on 1 side, then…
Move: Saturday, April 18th, 2020
*CVCF Gym Update 4/13/20 HERE *9AM Class Zoom Link (Password is CVCF) HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/sides 1/2 Low Back Stretch 2 minutes Child’s Pose Spend additional time stretching as needed. 1b) Warm-up – Active – Every 1:00 x 9 sets: Station 1 – Sumo Inchworm Station 2 – Alternating S/L GBU 5 Reps R/L Station 3 – 30 Seconds High Knee/Fanny Whackers Get yourself warm-up and ready. 2) Strength/Volume Work – Every 1:00 x 12 sets: Station 1- 100′ Dual KB/Household Item Front Rack Walk or :40 Second Hold Station 2 – 15 Arch Ups With Pause At Top Station 3 – 1:00 Wall Sit Hold + S/L Kick Outs Scale volume of work up or down as needed. 3) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 10-15 Dumbbell Front Squats 2 – 5-10 Dumbbell Clean and Jerk…
Sport: Saturday, April 18th, 2020
*CVCF Gym Update 4/13/20 HERE *9AM Class Zoom Link (Password is CVCF) HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/sides 1/2 Low Back Stretch 2 minutes Child’s Pose Spend additional time stretching as needed. 1b) Warm-up – Active – Every 1:00 x 9 sets: Station 1 – Sumo Inchworm Station 2 – Alternating S/L GBU 5 Reps R/L Station 3 – 30 Seconds High Knee/Fanny Whackers Get yourself warm-up and ready. 2) Strength/Volume Work – Deadlift: 5 sets of 5-10 reps Reference last week for loading. Either add a little weight, or if you’re out of plates, add 1-2 reps on your sets. Rest 2-3 minutes between sets. Set the bar dead on the floor on each rep. 3) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 5-10 Overhead Squat 135/95 2 – 5 Clean and Jerk 135/95 3 – 2-4/side Front Rack…
Burn: Saturday, April 18th, 2020
*CVCF Gym Update 4/13/20 HERE *9AM Class Zoom Link (Password is CVCF) HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/sides 1/2 Low Back Stretch 2 minutes Child’s Pose Spend additional time stretching as needed. 1b) Warm-up – Active – Every 1:00 x 9 sets: Station 1 – Sumo Inchworm Station 2 – Alternating S/L GBU 5 Reps R/L Station 3 – 30 Seconds High Knee/Fanny Whackers Get yourself warm-up and ready. 2) Strength/Volume Work – Every 1:00 x 12 sets: Station 1- 100′ Dual KB/Household Item Front Rack Walk or :40 Second Hold Station 2 – 15 Arch Ups With Pause At Top Station 3 – 1:00 Wall Sit Hold + S/L Kick Outs Scale volume of work up or down as needed. 3) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 20 seconds Sprint Machine 2 – 30 seconds Hard Machine 3…
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