*CVCF Gym Update – 4/26/20 – HERE

**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:

1-2 minutes/side Samson Stretch

1-2 minutes/side Pec Stretch

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 3 rounds of:

5 Squat Hold + “X” Press Out

5 Table Top Up/Downs

5 Burpees

For quality, not for time.

2) Strength/Volume Work – 15 sets of :45 ON/:15 OFF:

Station 1 – Alternating Lunges

Station 2 – Dumbbell/Kettlebell/Household Item Russian Swings

Station 3 – Seated Banded Face Pulls

Max reps on each station. For the Face Pulls, slow the movement tempo down and make sure you’re hold good positions, scaps pulled back and down, and getting good activation through the upper back.

3) Met-con – 7 minute AMRAP:

10 Alternating Box/Stair/Couch Step-ups w/Household Item in Front Rack

15 Push-ups

30 Double-unders or 60 Single-unders

Scale as needed. Have fun. If you’re not great at Push-ups and the volume is a lot for you flip flop the reps with the Step-ups.

4) Accessory – Every 1:00 x 9 sets – Max Reps For Quality:

Station 1- “X” Item Hold Front Rack + March In Place

Station 2 – Pendlay Rows/Banded Piston Rows/Bent Over DB Rows

Station 3 – Hollow Rocks

Max reps but with an emphasis on position and quality of movement.

5) Secondary Conditioning – 3 rounds of:

800m Run Hard

300m Walk

600m Run Hard

200m Walk

400m Run Hard

100m Walk

No rest between rounds, this is one continuous piece that should cover 7500m of movement.

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

Warm-up

Burn

Move

Sport