*CVCF Gym Update – 5/18/20 – HERE

**7:00 AM Zoom HERE (Password CVCF)

***Noon Zoom HERE (Password CVCF)

WOD:

1a) Warm-up – Passive:

2 minutes Hockey Stretch

2 minutes Squat Hold w/Alternating Reach Overhead

Spend additional time stretching and mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

5 Cat Cows

10 Alternating Lateral Lunges

30 seconds/side Side Plank Hold

For quality, not for time. Spend additional time warming as needed.

2) Strength/Volume Work – 7 sets of:

5 Slider Hamstring Curls +

5/side Glute Bridge Hold Slider Leg Extensions +

10/side Plank Hold Slider Arm Extensions +

15/side Slider Mountain Climbers

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

3) Met-con – 3 rounds for Max Reps:

1 minute House Hold Item Squats

1 minute House Hold Item Swings

1 minute Single or Double-unders

1 minute Rest

Max Reps @ each station. Get after it and go hard.

4) Accessory – 3 sets of:

20 V-Ups +

20 Hollow Rocks +

45 second/side Side Plank Hold or Star Side Plank Hold

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

5) Secondary Conditioning: 60 minute Walk/Ruck

Get outside and enjoy the sun.

Warm-up

Burn

Move

Sport

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 10 Squat Thrusts

Station 2 – 30 seconds Duck Walk

Station 3 – 20 seconds/side Pec Stretch Against Wall

You will be lead through this by the coach as part of the class.

2) Every 2:00 x 15 sets:

Station 1 – 20 Wall Balls/D-Ball Squat/Odd Objects Squats + 30 Russian Twists w/Object

Station 2 – 40 Alternating Lunges + 10 Push-up + Shoulder Tap Each Side

Station 3 – 5-10 Wall Climbs or 10-15 Inchworms (No Push-up)

This will be 5 cycles of each station. Pick reps so you have around 30 seconds of rest the first cycle through. Scale volume of movements as needed.

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