Author: Jade

WOD: 1a) Warm-up – Passive: 2 minutes/side Couch Stretch 2 minutes/side Pigeon Stretch Stretch longer as needed, for 9 out of 10 people we have more time on our hands, use this as an opportunity to care for you body in the best way possible. 1b) Warm-up – Active – 3 rounds of: 10 Alternating Pause Bird Dogs 20 Reverse Lunges 30 Superman Arch-ups Take your time, focus on position and activation, not speed. 2a) Strength/Volume Work – Every 4:00 x 5 sets: 10 Dumbbell 1 + 1/4 Front Squats 10/side Bulgarian Split Squats w/Pause @ Bottom 20 Abmat/Towel Sit-ups For the 1 + 1/4 Squats make sure you’re not coming up to high on the 1/4 piece. For the Bulgarian Split Squats use your box or bench, a couch works well to if you don’t have one. If you’re not comfortable with this movement…

*CVCF Gym Update  – 3/19/20 – HERE **For many of us the simple fact of not driving to and from the gym frees up some time, use this as an opportunity to take care of your body, mobilize a little more, practice some more skills, do some extra accessory work. WOD: 1a) Warm-up – Passive – For Quality: 2 minutes Pancake Stretch 2 minutes/side Low Samson Hold Take your time, stretch longer that prescribed if you need it. 1b) Warm-up – Active – Every 1:00 x 12 sets: Odd – 40 seconds Run/Row/Bike/Ski/Jumping Jacks/Jump Rope Even – 10 Scapula Push-ups + 10 Glute Bridge-ups Get some blood flowing and your heart rate up on the odd round, increasing intensity through each of the 6 cycles. Focus on position and activation on the even round. 1c) Warm-up – Active Accessory – Single Leg Romanian Deadlift: 5 sets…