*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/side Foam Roller/Lax Ball/Household Item Pec Smash

1-2 minutes/side Lat Stretch Against Wall

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 Arm Twists

5/side Worlds Greatest Stretch

10 Tempo Good Mornings

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

2) Strength/Volume Work – Every 1:00 x 18 sets:

Minutes 1-6 – 10 Band Pull-Aparts + 10 Glute Bridge-ups

Minutes 7-12 – 5-8 Candle Sticks

Minutes 13-18 – 10-20 Hand Release Push-ups

Part 1 Activation/PT work, take your time and make sure you are feeling solid positions and contractions. Part 2 is some skill/gymnastics work, have fun with it. Part 3, pick a rep range you can perform unbroken, whether from Knees or Plank, and work on building maintainable capacities in the movement.

3) Met-con – AQAP:

400m Run/500m Row or Ski/1000m C2 Bike/1200m Assault Bike

Then…3 rounds of…

50 Double-unders or 100 Single-unders

15 Double Air Squat + Thruster w/Household Item

Then…

400m Run/500m Row or Ski/1000m C2 Bike/1200m Assault Bike

Scale as needed.

4) Accessory – Tabatta Intervals Until Completion:

40 Banded Good Mornings

40 Sit Ups With Household Item Press Overhead

40 Banded Bicep Curls

Not for speed, but for quality. Tabatta round is 20 seconds of Work, 10 second of Rest. Use this work/rest pattern to make your way through the reps.

5) Secondary Conditioning – Ski/Bike/Row/Run – 2 rounds of:

1600m Run/2ooom Row or Ski/4000m C2 Bike/4800m Assault Bike

3 minutes Rest

800m Run/1000m Row or Ski/2000m C2 Bike/2400m Assault Bike

3 Minutes

400m Run/500m Row or Ski/1000m C2 Bike/1200m Assault Bike

Rest 5 minutes

Hit it hard and find the pain cave!

Warm-up

Body

Move

Sport

WOD Demo

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 5/side Alternating Toe-ups + 5-10/side Alternating Plank Shoulder Taps

Station 2 – 10 Air Squats + 20-30 Single-unders or Double-unders

Station 3 – 10 Scap Pull-ups/Row or Bent Over Scapular Retractions w/Item + 5 Squat Thrusts

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

2) :45 ON/:15 OFF x 28 sets:

Station 1 – Kettlebell/Dumbbell/Household Item Swings

Station 2 – Barbell/Kettlebell/Dumbbell/Medball/Household Item Thruster

Station 3 – Dumbbell Plank Rows/Ring or Bar/Bent Over Barbell Rows/Bent Over Banded Rows/Pull-ups

Station 4 – Single or Double-unders

Today’s piece is max reps @ each station. Dictate your output by the loading of your movements as well as the pace your perform the movements at. We encourage airing on the lighter side as this should be a volume piece getting lots of reps in, and it will allow you to keep moving. You can perform the Thrusters without any weight at all, you can also try the door rows that Dani posted a video for the other day if you don’t have equipment for any upper body pulling.

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