*CVCF Gym Update – 5/24/20 – HERE

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

***Noon Zoom HERE (Password CVCF)

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 40 seconds Plank Shoulder Taps

Station 2 – 3-5/side Half Turkish Get-up with or without weight

Station 3 – 40 second Single-unders/High Knees/Jog

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

2) 15 sets of 2:00 ON/:30 OFF:

Station 1 – AMRAP – 10 Swings + 30 Double-unders/50 Single-unders/10 Tuck Jumps

Station 2 – AMRAP – 20 Sit-ups + 10 Push-ups

Station 3 – AMRAP – Dumbbell Man Makers or Barbell Clean and Jerks or Burpees

All stations are max reps, AMRAP for 2 minutes. 30 seconds rest between stations. You are hitting 5 x 2 minute AMRAP’s of each station so make sure you scale and pick volume appropriately so you aren’t having to rest too much.

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