Category: Burn

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Quad Smash w/Barbell/Kettlebell/Lax Ball/Foam Roller/Household Item 1-2/minutes/side Dynamic Wrist Stretch Forward and Back Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Standing Quad Stretch 10/side Alternating Plank Shoulder Taps 1 minute Jump Rope or Machine Spend additional time actively warming up as needed. 2) Strength/Volume Work – Every 2:00 x 10 sets: 20 second Ski/Bike/Run/Row Sprint 10 Alternating Jumping Lunges 5 Burpees These efforts should be under 60 seconds each. Scale as needed and hit them at a high effort. 3) Gymnastics – 3 sets of: 20 Alternating Wall Facing Handstand Pause Shoulder Taps Rest 90-120 seconds between sets. Scale to a Stink Bug position if you’re not comfortable getting completely upside down. Hold…

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Foam Roller/Lax Ball/Household Item Pec Smash 1-2 minutes/side Lat Stretch Against Wall Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Arm Twists 5/side Worlds Greatest Stretch 10 Tempo Good Mornings For quality, not for time. Spend additional time actively warming up as needed. 2) Strength/Volume Work – Every 1:00 x 18 sets: Minutes 1-6 – 10 Band Pull-Aparts + 10 Glute Bridge-ups Minutes 7-12 – 5-8 Candle Sticks Minutes 13-18 – 10-20 Hand Release Push-ups Part 1 Activation/PT work, take your time and make sure you are feeling solid positions and contractions. Part 2 is some skill/gymnastics work, have fun with it. Part 3, pick a rep range you can perform unbroken, whether from…

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes Pancake Stretch 1-2 minutes Table Top Hold Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 3 Inchworm + 5 Scapula Push-ups 30 seconds/side Bird Dog Hold For quality, not for time. Spend additional time actively warming up as needed. 2) Strength/Volume Work – 12 sets of :30 ON/:30 OFF: Station 1 -Max Cals Cardio Station 2 -Max Mountain Climbers Station 3 -Air Squats Station 4 -Burpees Double conditioning session today. Hit these intervals hard. 3) Gymnastics – AQAP: 100 Alternating Pistols or Assisted Pistol Squats 50 Handstand Push-ups (Strict, Kipping, Stink Bug) Scale movements as needed. Ideally for the Pressing movement we are looking for some sort of vertical pressing. If you don’t have the strength…

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Couch Stretch 1-2 minutes/side Low Samson Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 1 minute Jump Rope 5 Wall Therapy Squats :30 Second Active Squat Hold + Press Out For quality, not for time. 2a) Strength/Volume Work – Every 2:00 x 4 sets: 200m Run/250m Row or Ski/500m Bike Erg/600m Assault Bike 15 “X” Jump Overs 10 Household Item Swings Immediately upon finishing your 4 sets move into a 4 minute EMOTM of… 14-20 Alternating Step-ups w/Household Item This piece should take a total of 12 minutes. 4 x 2 minute sets, and then at 8:00 on the lock move to the 4 minute EMOTM. Household Item for the step-ups can be whatever…