Category: Burn

WOD: 1a) Warm-up – Passive: 2 minutes/side Quad Mobility w/Lacrosse Ball/Foam Roller/Barbell/Kettlebell/Household Item 2 minutes/side Calf Mobility w/Lacrosse Ball/Foam Roller/Barbell/Kettlebell/Household Item Spend more time as needed if you find some tight spots or knots. 1b) Warm-up – Active – 5 rounds of: 5 Towel Pass Throughs 10 Scapula Push-ups 15 Alternating Toe-ups Take your time, focus on positions, activation, stretch. 2) Strength/Voume Work – 3 sets of: 20 Banded Floor Press 20 Banded Bicep Curls 30 seconds Rest 15 Banded Floor Press 15 Banded Bicep Curls 20 seconds Rest 10 Banded Floor Press 10 Banded Bicep Curls Rest 2 minutes between sets. 3) Met-con – 10 rounds AQAP: 300m Run, or Machine, or Jump Rope, or Stair Runs 20/side Slider Mountain Climbers 15 Band Resisted Squats 300m Run for the average athlete in the gym is 90 seconds, use that to base whatever you’re doing for your…

WOD: 1a) Warm-up – Passive: 1 minute/side Lateral Lunge Hold 1 minute Hands Behind Back Wall Lat Stretch 1 minute Table Top Hold Take your time working into positions and spend more time as needed in any of the positions. 1b) Warm-up – Active – 3 rounds of: 10/side Alternating Quad Stretch 10/side Alternating Scorpions 10 Tuck Crunches Focus on positions and quality of movement, not speed. 2a) Strength/Volume/Rep Work – 10 minute AMRAP: 30 second Active Squat Hold w/Household Item 10 Single Leg Glute Bridge-ups w/Pause 10 Tuck Crunches w/Pause Focus on positions, holds, and activation throughout the movements. 2b) Strength/Volume/Rep Work – 20 sets of :40 ON/:20 OFF: Station 1- Table Top Hold + Alternating Hamstring Curls Station 2- Slider Plank Jacks With Sliders Station 3- Prone Swimmers With Sliders Station 4- Courtsy Lunge With Sliders This should get our breathing and working, but…

*CVCF Gym Update 3/23/20 HERE WOD: 1a) Warm-up – Passive: 1 minute 90 to 90 Rotations 1 minute Cat/Cow 1 minute/side Quad Thoracic Rotations Spend more time stretching as needed, if you’ve got specific tight areas spend some time addressing them. 1b) Warm-up – Active – 5 rounds of :40 ON/:20 OFF: Prone Snow Angels Squat-Stand-Squat-Stand Max reps for quality, not for speed. Use this to get positions and muscle warmed-up. 2a) Strength/Accessory Work – 3 rounds for Quality: 5/Position Quad YAT 10 Donkey Kick Backs 10 Prone Shoulder Row + External Rotation on Table w/Household Item Not a rush to get through these. Focus on position and activation of these movements and take your time with them, making them as difficult as possible by adjusting speed of the movement based on your abilities. 2b) Strength/Accessory Work – 5 rounds of: 10 Banded Seated Face Pulls 15…

*CVCF Gym Update HERE WOD: 1a) Warm-up – Passive – Mobilize: 2 minutes/side Lat 2 minutes/side Pec Goal here is to use some sort of mobility tool to work on these areas. If you have a foam roller at home great, if not, try and find some sort of ball, lacrosse, tennis, golf, if you brought a Kettlebell home you can use that. If you can’t find something to mobilize, then work through some basic stretches like a door jam pec and lat stretch. 1b) Warm-up – Active – 6 minute AMRAP for Quality: 2 Inchworm Complex 5 Wall Therapy Squats 1 Inchworm complex consists of…Bend Over, Walk Hands-out, 2 Scapula Push-ups, 2/side Shoulder Taps, 2 Lunge w/Rotation,  2/side Calf Stretch. Remember Wall Therapy Squat, two very simple things, stance never changes from your normal squat stance, elbows stay locked out, if that means you’re…

WOD: 1a) Warm-up – Passive: 2 minutes/side Couch Stretch 2 minutes/side Pigeon Stretch Stretch longer as needed, for 9 out of 10 people we have more time on our hands, use this as an opportunity to care for you body in the best way possible. 1b) Warm-up – Active – 3 rounds of: 10 Alternating Pause Bird Dogs 20 Reverse Lunges 30 Superman Arch-ups Take your time, focus on position and activation, not speed. 2a) Strength/Volume Work – Every 3:00 x 5 sets: 12 Pause Squats Perform these with a 5 second pause in the bottom. If you have household items to can add load, bag of dog food, some cans, water jug, whatever. This is a great opportunity to work on your Squat quality and your bottom position. You could also perform these as Wall Therapy Squats. The best athletes in the world can…