Category: Burn

*Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 5/4/20 – HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/side Quad Foam Roll/Lacrosse Ball/Household Item 1-2 minutes/side Calf Foam Roll/Lacrosse Ball/Household Item Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – Every 1:00 x 10 sets: Odd – 30-40 seconds Machine/Jump Rope/Jog/High Knees/etc. Even – 5 Pull-ups/Rows + 10 Push-ups + 15 Air Squats Scale volume on the even round to be able to work through the work at a comfortable pace and have 15-20 seconds of Rest. 2) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 20 seconds Machine Sprint 2 – 20 Alternating Pistol Squats or Single Leg Squat to Box/Chair/Couch 3 – 20-40 seconds Handstand Hold 4 – 20-30 Alternating Jumping Lunges 5 – 30-40 Alternating Bicycle Tuck Crunches 6 – 6-12 Burpees 7 – 20-40…

*CVCF Gym Update – 5/4/20 – HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/side Lateral Lunge Hold 2-3 minutes Lying Hands Behind Back Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 30 second Squat Hold 10 Snow Angels Take your time on the Snow Angels. 2) Strength/Volume Work – 2 rounds for Max Reps @ Quality Pace: 2 Minutes Max Air Squats 2 Minutes Max Burpees 2 Minutes Max Walking Lunges 2 Minutes Max Double Unders/Mountain Climbers 2 Minutes Walk Use this as an opportunity to accumulate some volume in movements, but perform them at paces where you are really hitting great range of motion, and focusing on position and efficiency in the movements. 3) Gymnastics – 3 rounds for Quality: 1 minute Wall Facing Handstand Hold 30 seconds/side Bottom of Pistol Hold Rest as needed between movements/rounds. Goal is for…

*Zoom Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 5/4/20 – HERE WOD: 1a) Warm-up – Passive: 2 minutes 90-to-90 Rotations 2 minutes Cat/Cow Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 1 minute Jump Rope or Carido Machine/Run 10 Alternating Curtsey Lunges 1 minute “Y” Hold For quality, not for time. 2) Strength/Volume Work – Every 3:00 x 5 sets: 5-10 Inchworm + Push-up 20 Z-Press w/Band or Household Item 30 Alternating Low Step-ups Scale volume as needed, this should be pretty steady state using most of the 3 minute window. 3) Met-con – 20 minute AMRAP: 21 Calories Machine or 300m Run 150 Double-unders or 300 Single-unders 15 Calories Machine or 200m Run 100 Double-unders or 200 Single-unders 9 Calories Machine or 100m Run 50 Double-unders or 100 Single-unders 18 Push-ups 200m Run 30 Push-ups 200m Run…

*Zoom Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 4/26/20 – HERE ***New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Lax Ball/Foam Roller/Household Item Lat Mobilization 1-2 minutes/side Lax Ball/Foam Roller/Household Item Pec Mobilization Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 “PVC” Pass Throughs 5 Wall Therapy Squats 10 Scapula Push-ups + Single Arm Plank Tap For quality, not for time. Spend additional time warming up as needed. 2) Strength/Volume Work – 20 sets of :40 ON/:20 OFF: Station 1 – Calories Machine or Run Station 2 – Slider Tuck Crunches Station 3 – Banded Pull-Throughs Station 4 – Wall Sit Max Reps @ each station. Perform the Pull Throughs at a speed that allows you…

*Zoom Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 4/26/20 – HERE ***New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Pigeon Stretch 1-2 minutes/side Couch Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 5 Sumo Inchworms 10 Wall Therapy Squats 15 Glute Bridge-ups Take your time and focus on activation and getting positions opened up. 2a) Strength/Volume Work – 10-20-30 For Quality: Alternating Lateral Lunges Sit Up w/Household Item Overhead Romanian Deadlift w/Household Item. Side Plank Dips For quality, not for time. For the Plank dips, perform the allotted reps on each side. 2b) Strength/Volume Work – 4 sets of: 8/side Front Foot Elevated Dead Stop Split Squat Rest 90-120 seconds between sets. Perform all reps on 1…