Category: Burn

*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 Wrist Stretch 2 minutes Active Squat Hold Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Scorpions 10 Squat Thrust 10 Alternating Toe-Ups Spend additional time warming up as needed. 2) Strength/Volume Work – Every 3:00 x 5 sets: 20 Banded Z-Press + 20 Banded Upright Rows Scale volume of reps up or down as needed based on band tension you have. 3) Met-con – AQAP: 60 “x” Step Overs/Ups 30 Cals Cardio 60 Alternating Lunges 30 Cals Cardio You pick the item you’re stepping up/over on. Push those last 30 calories hard on the machine. Sub 400m runs if you don’t have a machine. 4) Accessory – Suitcase Carry: 6 x 50ft/side Rest 60 seconds…

*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 Lat Stretch 1-2 minutes/side Pec Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Pause Shoulder Plank Taps 10 Lateral Lunge With Pause In Bottom 1 minute Jump Rope Spend additional time warming-up as needed. 2) Strength/Volume Work – Every 1:30 x 10 sets: 10 Hip Thrusts + 10 Banded Pull-Throughs For the Hip Thrusts hold for a brief pause at the finish, focus on keeping your spine neutral. For the Pull Throughs focus on maximizing your hamstring stretch and really snapping through like a Swing. 3) Gymnastics – Stink Bug Hold: 5 sets of 30-60 seconds Rest 60 seconds between sets. Scale up to a full Handstand Hold if this is easy for you….

*CVCF Gym Update – 5/18/20 – HERE **9:00 AM Power Hour HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 2 minutes “V” Wall Straddle 2 minutes Butterfly Stretch Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – 3 rounds for Quality: 10 Alternating Quad Stretch 10 Alternating Toe-Ups 10 Air Squats 10 Push Ups For quality, not for time, perform at a pace that gets your heart rate up a little and warm. 2) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 20-40 Alternating Lunges 2 – 20-30 Banded Deadlifts 3 – 10-20 Banded Upright Rows 4 – 10-20 Banded Floor Press 5 – 6-12 Burpees 6 – 10-20 Box Jumps or House Hold Item Jump Overs 7 – 40 second Front Plank Hold 8 – 20-30 Alternating Windshield Wipers The actual ordering of this workout will be announced…

*CVCF Gym Update – 5/18/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 2 minutes Hockey Stretch 2 minutes Squat Hold w/Alternating Reach Overhead Spend additional time stretching and mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 5 Cat Cows 10 Alternating Lateral Lunges 30 seconds/side Side Plank Hold For quality, not for time. Spend additional time warming as needed. 2) Strength/Volume Work – 7 sets of: 5 Slider Hamstring Curls + 5/side Glute Bridge Hold Slider Leg Extensions + 10/side Plank Hold Slider Arm Extensions + 15/side Slider Mountain Climbers Perform these movements back-to-back as a superset. Rest 90-120 seconds between sets. 3) Met-con – 3 rounds for Max Reps: 1 minute House Hold Item Squats 1 minute House Hold Item Swings 1 minute Single or Double-unders 1 minute Rest Max Reps @…