*CVCF Gym Update – 5/10/20 – HERE

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

***Noon Zoom HERE (Password CVCF)

WOD:

1a) Warm-up – Passive:

1-2 minutes Pancake Stretch

1-2 minutes Table Top Hold

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

3 Inchworm + 5 Scapula Push-ups

30 seconds/side Bird Dog Hold

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

2) Strength/Volume Work – 12 sets of :30 ON/:30 OFF:

Station 1 -Max Cals Cardio

Station 2 -Max Mountain Climbers

Station 3 -Air Squats

Station 4 -Burpees

Double conditioning session today. Hit these intervals hard.

3) Gymnastics – AQAP:

100 Alternating Pistols or Assisted Pistol Squats

50 Handstand Push-ups (Strict, Kipping, Stink Bug)

Scale movements as needed. Ideally for the Pressing movement we are looking for some sort of vertical pressing. If you don’t have the strength to perform any bodyweight vertical pressing you can scale either with a hold in the Handstand or Stink Bug, or sub in a Strict Press with appropriate weighted object.

4) Met-con – Every 2:00 x 8 sets:

200m Run

15 Squat Thrusts

Get after it. Hard, but consistent efforts.

5) Accessory – 3 sets of:

1 minute Plank Hold + Knee-to-Elbow w/Pause

Rest 60 seconds between sets.

6) Secondary Conditioning: 30 minute Walk

Get outside.

Warm-up

Burn

Move

Sport

WOD Demo and Thoughts

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 20 seconds High-Knees + 20 seconds Fanny Wackers

Station 2 – 40 seconds Alternating Plank Shoulder Taps

Station 3 – 3 x Inchworm + 2 Lateral Lunges/sides

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

2) Every 1:00 x 40 sets:

1- 10-12 D-Ball Over Shoulder or Medball/Dumbbell/Kettlebell/Barbell Power Clean

2- 10-20 Dumbbell/Barbell/Kettlebell/Medball Push Press

3- 5-10 Rolling V-ups

4- Curtsy Lunges With “”X”” Item

5- 40 seconds Cardio, Jump Rope, Box Jumps, High Knees In Place, Mt. Climbers, Plank Jacks, Lateral “”X”” Jumps

6- 10-20 Step Overs With Dumbbell/Kettlebell/Barbell/Medball/D-Ball

7- 5-10 Dumbell Devils Press or 8-15 Squat Thrusts

8- 45 second Wall Sit

As always, these reps might not be perfect for everyone’s ability/loading options they have. Please scale reps down, or in some cases up as needed based on abilities, objects you have to work with, and of course the desired output/intensity you’re personally looking for…it doesn’t always have to be crushing.

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