Category: Burn

*We’re Opening…HERE’s the Deets **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) ****There will be no Move Programming today, sub accordingly based on gear in the Sport programming WOD: 1a) Warm-up – Passive: 1-2 minutes/side Couch Stretch 2 minutes Pancake Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 1:00 Jumping Jacks 10 Scapula Push Ups 10 Squat Stand Squat Spend additional time warming up as needed. 2) Met-con – 12 minute AMRAP: 30 Couch/Chair Step-ups 50 Double-unders or 100 Single-unders Scale as needed. 3) Accessory – 3-5 sets of: 20 Hip Thrust (Off Couch) + 10/side Tempo (2.2.2) Bulgarian Split Squats + 1:00 Plank Hold Rest 90-120 seconds between sets. Focus on quality of movement, not speed. Perform movements as a Superset back-to-back-t0-back. 4) Secondary Conditioning: 30 minute Walk Get outside. Body Sport Strength/Battery Sport Met-con   EMOTM…

*CVCF Gym Update – 5/29/20 – WE’RE OPENING **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) ****There will be no Move Programming today, sub accordingly based on gear in the Sport programming WOD: 1a) Warm-up – Passive: 2 minutes Child’s Pose 1-2 minutes/side Pigeon Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 20 Bodyweight Romanian Deadlifts 10 Air Squats 5 Inchworms Spend additional time warming up as needed. 2) Met-con – 1-2 rounds of – 7 minute Up Ladder: 3 Jumping Air Squats 3 Burpees Workout rep scheme progresses in the following order 3, 6, 9, 12, 15, and so on. If you do two rounds of this, rest 3 minutes between rounds. 3) Accessory – 16 sets of :20 ON/:10 OFF: Sets 1-8 – Sit-ups Sets 9-16 – Hollow Rocks Work for consistent reps. Don’t max…

*CVCF Gym Update – 5/24/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Samson Stretch 2 minutes Child’s Pose Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Lunges 10 Reach For Opposite Foot + Pause 10 Hollow Rocks Spend additional time warming up as needed. 2) Strength/Volume Work – Every 3:00 x 5 sets: 5/side Banded RNT Reverse Lunge + 10 Banded Squats + 15 Banded Good Mornings + 20 Superman Arch-ups Perform these as a superset moving from one movement right to the next. Rest after all 4 movements are done. Scale reps as needed. 3) Gymnastics – Pistol Squat: 10 minutes Practice Use this time to work on the movement if you have the strength, you could also work on your mobility or balance as well,…