Category: Burn

*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: 1) Warm-up – Active – 9 minute AMRAP: 3 Sumo Inchworms 6 Scapula Push-ups 12 Alternating Lunges 1 minute Machine or 200m Jog For quality, not for max reps. 2) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 40 seconds Machine Hard 2 – 30-40 Alternating Russian Twists 3 – 30 seconds Jumping Lunges 4 – 50 Alternating Mountain Climbers 5 – 5-10 V-Up + Roll + Arch-up + Roll 6 – Max Effort Unbroken Push-ups 7 – 40 seconds Air Squats 8 – 6-12 Burpees The actual ordering of this workout will be announced live as we do it on Zoom at…

*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 Samson Stretch 1-2 minutes/side Pec Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 5 Squat Hold + “X” Press Out 5 Table Top Up/Downs 5 Burpees For quality, not for time. 2) Strength/Volume Work – 15 sets of :45 ON/:15 OFF: Station 1 – Alternating Lunges Station 2 – Dumbbell/Kettlebell/Household Item Russian Swings Station 3 – Seated Banded Face Pulls Max reps on each station. For the Face Pulls, slow the movement tempo down and make sure you’re hold good positions, scaps pulled back and down, and getting good activation through the upper back. 3) Met-con – 7 minute AMRAP: 10 Alternating Box/Stair/Couch Step-ups…

*Zoom EMOTM of the Day @ Noon Today HERE (Password is 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 Hurdler Stretch Spend additional time stretching and mobilizing as needed. 1b) Warm-up – Active – 5 minute AMRAP: 5 PVC/Band/Towel Pass Throughs 4 Alternating Wide, Pause, Lunges 3 Wall Therapy Squats For quality not for time. 2) Strength – Volume Work – 4 rounds for Quality: 15 Banded Pull Aparts 10/side Slider Mountain Climbers 5/side Pause (3 seconds), Bulgarian Split Squats Rest 90-120 seconds between sets. 3) Gymnastics/Skill – 10 minute AMRAP: 5 Candle Sticks 2-5 Wall Climbs Scale as needed. Focus on the skills and positions and not speed. 4) Met-con – AQAP: 1 mile Run/2000m…

*Zoom EMOTM of the Day @ Noon Today HERE (Password is 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 Lat Stretch 2 minutes Lying Hands Behind Back Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Downdog Reach for Opposite Foot 10/side Single Leg Glute Bridge-ups For quality, not for time. 2) Strength/Volume Work – Every 1:00 x 15 sets: Station 1 – 15/12 Cals Cardio Machine Station 2 – 50ft Crab Walk Station 3 – 1/side Turkish Get-up w/House Hold Item Scale volume of movements up or down as needed based on equipment, ability, and desired stimulus. 3) Gymnastics – 5 rounds for Quality: 10-15 Strict Handstand Push-ups or Stink Bugs…

*Zoom EMOTM of the Day @ Noon Today HERE (Password is 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: 2 minutes Pancake Hold/Stretch 1-2 minutes/side Couch Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Squat w/Reach Overhead 5/side Airplanes For quality/not time. Add additional warm-up/movement prep as needed/desired. 2a) Strength/Volume Work – 5 rounds of: 10 Banded Sumo Stance Squats + 10 Banded Pull Throughs Rest 60-90 seconds between sets. Focus on positions and range of motion. Maximize band tension as deemed fit. Perform movements as a superset. 2b) Strength/Volume Work – Every 2:00 x 3 sets: 5/side Single Leg Good Mornings + 5 Sumo Stance Good Mornings Work your balance…