Category: Burn

*CVCF Gym Update – 5/18/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Armless Prayer Stretch 1-2 minutes/side Chest Opener On Wall (Arms Extended) Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Scapula Push-ups 15 Glute Bridge-ups 1 minute Machine/Jog/Jump Rope Spend additional time warming up as needed. For quality, not for time. 2) Strength/Volume Work – Every 1:30 x 10 sets: 5-10 Push-ups + 10 Bent Over Banded Rows + 10 Band Pull-Aparts Perform these as a super set. This should take around 45-60 seconds to work through and then rest. Focus on good activation and position on the Pull-Aparts. 3) Gymnastics – Handstands: 10 minutes Practice Work on any facet of getting upside down. 4) Met-con – 4 rounds of: 200m Run 20 Banded Deadlifts 20 Jumping…

*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 Pancake Stretch 2 minutes Child’s Pose Spend additional time stretching/mobilizing as deemed fit. 1b) Warm-up – Active – 2-3 rounds of: 5 Inchworms 15 Good Mornings 30 second Handstand Hold or Stink Bug Hold For quality, not for time. Spend additional time warming-up as deemed fit. 2) Strength/Volume Work – Every 2:00 x 10 sets: 10 Banded Good Mornings 10 Superman Arch-ups Remaining Time Easy-to-Moderate Pace on Machine or Jog Perform the 10 reps of each movement and in the remaining time work on doing low to moderate output active recovery work. 3) Met-con – 10-9-8-7-6-5-4-3-2-1 – AQAP Calories on Machine Burpees Another shorter, higher effort one, get after it. If you’re looking for something a little longer double the calories on…

*7:00 AM Zoom HERE (Password CVCF) **Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Low Dynamic Samson Stretch 1-2 minutes L-Sit On Wall (Low Back) Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 1 minute Machine/Run/Skip Rope 10 Alternating Step-ups 20 second Active Bottom of Squat Hold For quality, not for time. Spend additional time warming up as needed. 2) Strength/Volume Work – Every 1:00 x 12 sets: Station 1 – 20 Forward Lunges Station 2 – 20 Lateral Lunges Station 3 – 20 Curtsy Lunges Station 4 – :20 Second Bottom of Lunge Hold Right, Left Rotate through the four stations for 3 cycles through. Focus on range of motion over reps first and foremost. If you’re limited in range of motion bring the reps down and focus on that first. If these are great…

*Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 5/10/20 – HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/side Pigeon Stretch 5/side Lateral Lunge w/20 second Hold in Bottom Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – 3 rounds for Quality: 20 Alternating Lunges 30 seconds/side Side Plank Hold 1 minute Machine/Run 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 – :10 Hard/:10 Easy/:10 Hard/:10 Easy Machine 2 – 20-30 Banded Pull-Throughs 3 – 10-16 Slider Reverse Lunges 4 – 10-20 Stair Jumps 5 – 30-50 Double-unders or 75-100 Single-unders 6 – 40 seconds Plank Up Downs 7 – 6-12 Burpees 8 – 20-30 Hollow Rocks The actual ordering of this workout will be announced live as we…