*CVCF Gym Update HERE

WOD:

1a) Warm-up – Passive – Mobilize:

2 minutes/side Lat

2 minutes/side Pec

Goal here is to use some sort of mobility tool to work on these areas. If you have a foam roller at home great, if not, try and find some sort of ball, lacrosse, tennis, golf, if you brought a Kettlebell home you can use that. If you can’t find something to mobilize, then work through some basic stretches like a door jam pec and lat stretch.

1b) Warm-up – Active – 6 minute AMRAP for Quality:

2 Inchworm Complex

5 Wall Therapy Squats

1 Inchworm complex consists of…Bend Over, Walk Hands-out, 2 Scapula Push-ups, 2/side Shoulder Taps, 2 Lunge w/Rotation,  2/side Calf Stretch. Remember Wall Therapy Squat, two very simple things, stance never changes from your normal squat stance, elbows stay locked out, if that means you’re 2ft from the Wall than that’s fine, be honest with what your mobility is and allows, start in proper position and have a goal of developing that position instead of letting the key components of the drill go away just to stand closer to the wall.

2) Strength/Volume Work – Every 1:00 x 21 sets :

Station 1 – 16 Household Object Deadlifts

Station 2 – 8/side Split Squats or Bulgarian Split Squats

Station 3 – 20 Banded Pull Throughs

Deadlift ideas, jugs of water, laundry basket, child (they’ll probably find it entertaining), any other random weighted object in the house, go grab a log if you have woods close by. Split Squat can be weighted or un-weighted. If you can do Bulgarian Split Squats use a stair, couch, or something similar for the reverse leg. If you’d like to load, again use something in your house, likely the bear hug position or farmers position. Banded Pull Throughs, if you don’t have something to anchor the band to, then perform Banded Good Mornings instead.

3) Gymnastics/Skill: 5 sets of 30 seconds Handstand or Stink Bug Hold

Rest 60 seconds between sets. Focus on position through your spine and shoulders, work to get yourself as close to neutral as your flexibility allows.

4a) 0:00 – 5:00 – AQAP:

50 Calories Machine

Scale as needed, so you aren’t working longer than 4 minutes

4b) 5:00 – 14:00 – 9 minute Up Ladder:

2 Abmat Sit-ups

4 Lateral Hops Over Household Item

Workout is performed 2+4, 4+8, 6+12, 8+16 and so on until 9 minutes is up.

4c) 15:00 – 20:00 – AQAP:

50 Push-ups

Use this as an opportunity to focus on really clean nice Push-ups, whether they be from your knees or a plank.

5) Accessory – 3-4 rounds for Quality:

20 Bent Over Reverse Flyes

10/side Windmills

For the Windmills use a KB, DB, Household Item, or just your bodyweight if you struggle with these from a mobility standpoint

6) Nature Walk: 45 minutes

Get outside and walk, even if it’s not nice out. Put some head phones on, a podcast, a book, or bring your partner.

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