*Zoom Power Hour Link HERE (Password CVCF)

**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 Lax Ball/Foam Roller/Household Item Lat Mobilization

1-2 minutes/side Lax Ball/Foam Roller/Household Item Pec Mobilization

Spend additional time mobilizing/stretching as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 “PVC” Pass Throughs

5 Wall Therapy Squats

10 Scapula Push-ups + Single Arm Plank Tap

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

2) Strength/Volume Work – 20 sets of :40 ON/:20 OFF:

Station 1 – Calories Machine or Run

Station 2 – Slider Tuck Crunches

Station 3 – Banded Pull-Throughs

Station 4 – Wall Sit

Max Reps @ each station. Perform the Pull Throughs at a speed that allows you to focus on positioning and activation.

3) Met-con – 5 sets of 3 minute AMRAP – 1 minute Rest:

10 Burpee Tuck Jump

15 Box Jump Over or Household Item Jump Over

20 Russian Swings w/Household Item

AMRAP in the 3 minutes. Perform this as a pick-up where you left off.

4) Accessory – 5 sets of: 30 seconds/side Single Arm Plank Hold

Rest 60 seconds between sets.

5) Secondary Conditioning – 60 minute AMRAP – Run/Walk:

5 minutes Easy

3 minutes Moderate

1 minute Hard

Smooth and steady, hopefully there will be some sunshine to get out in.

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

Warm-up

Burn

Move

Sport

Sport Muscle Snatch

Sport Snatch Complex

Met-con Demo