*CVCF Gym Update 4/13/20 HERE

WOD:

1a) Warm-up – Passive:

2 minutes/side Lat Stretch on Wall

2 minutes/side Pec Stretch on Wall

Spend additional time stretching as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 IYW

5/side Worlds Greatest Stretch

20 Reverse Flyes

Take your time and focus on position and activation.

2) Strength/Volume Work – 16 rounds of :30 ON/:30 OFF:

Station 1 – Banded Push Ups

Station 2 – Banded Bicep Curls

Station 3 – Banded Bent Over Rows

Station 4 – Tall Kneeling Tricep OH Extensions

Max reps at each station for 4 cycles. 

3) Met-con – 4 rounds of:

10 Box/Hurdle/Household Item Jump Overs

100m Run

20 Fast Banded Pull-Throughs

200m Run

Rest 2 minutes between intervals. Perform these at sprint efforts. 

4a) Accessory – 1/2 Turkish Get-up: 5 sets of 3/side

Rest 60-90 seconds between sets. Perform all reps on 1 side before switching to the other.

4b) Accessory – 5 rounds of:

5 Sumo Stance Good Mornings

10 Alternating Courtesy Lunges

15/side Side Plank Dips

For quality, not for time, focus on positions and activation.

5) Secondary Conditioning – AQAP:

3k Run/Ski/Row or 5k Bike

50 Burpees

2k Run/Ski/Row or 4k Bike

50 Burpees

1k  Run/Ski/Row or 3k Bike

Scale as needed. Have fun and grind it out.

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

Warm-up

Body

Move

Sport