Author: Jade

WOD: 1a) Warm-up – Passive: 2 minutes/side Couch Stretch 2 minutes/side Low Samson Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 3 rounds of: 1 minute Machine/Jump Rope/High-Knees 5 Wall Therapy Squats 30 second Active Squat Hold Warm-up pace, focus on positions and activation. 2) Strength/Volume Work – 25 sets of :30 ON/:30 OFF: Station 1 – Banded (On Heels) Hip Thrust Station 2 – Banded, Seated To Tall Kneeling Station 3 – Banded, Regular Squat Station 4 – Banded, Good Morning Station 5 – Banded, Narrow Squat Max reps at each station. 3) Gymnastics – Strict Knees-up/Toes-to bar Negatives: 5 sets of 5 Bring your knees/legs as high as possible, and lower under as much control as possible. If you don’t have something to hang on perform this lying on the floor holding onto a table or something that is heavy, bring…

*CVCF Gym Update 4/6/20 – HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Half Pankcake Low Back-Side Stretch 2 minutes Childs Pose Spend additional time stretching as needed. 1b) Warm-up – Active – 4 rounds of: 1 minute Jump Rope or High-Knees 10 Deadbug Take your time and focus on position and activation. 2) Strength/Volume Work – 3 rounds for Quality: 30 seconds Single Leg Romanian Deadlift Hold Right 20 Band Pull-Aparts 30 seconds Single Leg Romanian Deadlift Hold Left 20 Banded Overhead Tricep Extensions Take your time and focus on position and activation. 3) Gymnastics – Push-up Complex – 3 sets of: 1 Push-up + 1/side Plank Shoulder Tap 2 Push-ups + 2/side Plank Shoulder Tap 3 Push-ups + 3/side Plank Shoulder Tap 4 Push-ups + 4/side Plank Shoulder Tap 5 Push-ups + 5/side Plank Shoulder Tap Rest 2-3 minutes between sets. This is meant to…