*CVCF Gym Update 4/13/20 HERE

WOD:

1a) Warm-up – Passive:

2 minutes/side Dynamic Samson

2 minutes Saddle

Spend additional time stretching as needed.

1b) Warm-up – Active – 3 rounds of:

10 Quad Stretch

10 Arm Hugs

10 Toe Ups

10 Plank Taps

Take your time and do additional work as needed to get warm.

2) Strength/Volume Work – 6 sets of:

20 Glute Bridge (On Couch) +

20 Glute Bridge Hold (On Couch) + Alternating March +

10 S/L Banded Step ups (On Couch) +

10 Per Side, S/L V-ups

Perform movements back-to-back as a superset. Rest 90-120 seconds between sets.

3) Gymnastics – 3 sets of:

10 Bird Dog Plank +

20 Hollow Rocks +

:30 Second S/A HS Hold (Box, Bench, Couch or Wall)

Perform movements back-to-back as a superset. Rest 90-120 seconds between sets.

4) Met-con – AQAP:

50 Household Item Single Arm Thrusters

40 Odd Object Cleans/Over the Shoulder

30 Calories Machine

EMOTM 20 Double-unders or 40 Single-unders

Workout starts with the Jump Rope. In the remaining time in the minute get as many reps in on the Thruster. At the next minute immediately go back to your jump rope and continue in this pattern until the workout is completed. Scale the volume/movements as needed. For the Thrusters switch arms every 5 reps.

5) Accessory – 5 rounds of:

10 Per Side Fire Hydrants

20 Straight Leg Kick Backs

For quality, not for time.

6) Secondary Conditioning – Every 2:00 x 10 sets: 200m Run/250m Row or Ski/ 500m C2 Bike/600m Assault Bike

This is meant to be done as a running workout, but if you can’t run opt for a machine. Work for consistent, hard efforts.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Warm-up

Body

Move

Sport