Category: Burn

*CVCF Gym Update 4/13/20 HERE *9AM Class Zoom Link (Password is CVCF) HERE WOD: 1a) Warm-up – Passive:  1-2 minutes/sides 1/2 Low Back Stretch 2 minutes Child’s Pose Spend additional time stretching as needed. 1b) Warm-up – Active – Every 1:00 x 9 sets: Station 1 – Sumo Inchworm Station 2 – Alternating S/L GBU 5 Reps R/L Station 3 – 30 Seconds High Knee/Fanny Whackers Get yourself warm-up and ready. 2) Strength/Volume Work – Every 1:00 x 12 sets: Station 1- 100′ Dual KB/Household Item Front Rack Walk or :40 Second Hold Station 2 – 15 Arch Ups With Pause At Top Station 3 – 1:00 Wall Sit Hold + S/L Kick Outs Scale volume of work up or down as needed. 3) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 20 seconds Sprint Machine 2 – 30 seconds Hard Machine 3…

*CVCF Gym Update 4/13/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Dynamic Samson 2 minutes Saddle Spend additional time stretching as needed. 1b) Warm-up – Active – 3 rounds of: 10 Quad Stretch 10 Arm Hugs 10 Toe Ups 10 Plank Taps Take your time and do additional work as needed to get warm. 2) Strength/Volume Work – 6 sets of: 20 Glute Bridge (On Couch) + 20 Glute Bridge Hold (On Couch) + Alternating March + 10 S/L Banded Step ups (On Couch) + 10 Per Side, S/L V-ups Perform movements back-to-back as a superset. Rest 90-120 seconds between sets. 3) Gymnastics – 3 sets of: 10 Bird Dog Plank + 20 Hollow Rocks + :30 Second S/A HS Hold (Box, Bench, Couch or Wall) Perform movements back-to-back as a superset. Rest 90-120 seconds between sets. 4) Met-con – AQAP: 50 Household Item Single Arm Thrusters…

*CVCF Gym Update 4/13/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Lat Stretch on Wall 2 minutes/side Pec Stretch on Wall Spend additional time stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 IYW 5/side Worlds Greatest Stretch 20 Reverse Flyes Take your time and focus on position and activation. 2) Strength/Volume Work – 16 rounds of :30 ON/:30 OFF: Station 1 – Banded Push Ups Station 2 – Banded Bicep Curls Station 3 – Banded Bent Over Rows Station 4 – Tall Kneeling Tricep OH Extensions Max reps at each station for 4 cycles.  3) Met-con – 4 rounds of: 10 Box/Hurdle/Household Item Jump Overs 100m Run 20 Fast Banded Pull-Throughs 200m Run Rest 2 minutes between intervals. Perform these at sprint efforts.  4a) Accessory – 1/2 Turkish Get-up: 5 sets of 3/side Rest 60-90 seconds between sets. Perform all reps on 1…

*CVCF Gym Update 4/13/20 HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/side Lax Ball/Foam Roller/Household Item Lat Roll 1-2 minutes/side Lax Ball/Foam Roller/Household Item Calf Roll Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 4 rounds of: 3 Inchworm + 5 Scapula Push-ups 10 Bird Dogs For quality, not for time. 2a) Strength/Volume Work – Every 1:30 x 4 sets: 10 Banded Strict Press @ Tempo (0.3.3) Hold to your tempo. Adjust reps as needed based on the band tension you have. 2b) Strength/Volume Work – 3 sets of: 20 Straight Leg Bicycles + :30 High Plank Shoulder Taps + 20 Straight Leg Bicycles + :30 Low/Medium Plank Shoulder Taps Rest 60 seconds between sets. Perform movements back-t0-back as a superset. 3) Gymnastics – Chair/Box/Bar/Ring Dips: 6 sets of 3 x 2-Stop Rest 90-120 seconds between sets. Add additional load as needed. Hold the top…

WOD: 1a) Warm-up – Passive: 2 minutes/side Couch Stretch 2 minutes/side Low Samson Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 3 rounds of: 1 minute Machine/Jump Rope/High-Knees 5 Wall Therapy Squats 30 second Active Squat Hold Warm-up pace, focus on positions and activation. 2) Strength/Volume Work – 25 sets of :30 ON/:30 OFF: Station 1 – Banded (On Heels) Hip Thrust Station 2 – Banded, Seated To Tall Kneeling Station 3 – Banded, Regular Squat Station 4 – Banded, Good Morning Station 5 – Banded, Narrow Squat Max reps at each station. 3) Gymnastics – Strict Knees-up/Toes-to bar Negatives: 5 sets of 5 Bring your knees/legs as high as possible, and lower under as much control as possible. If you don’t have something to hang on perform this lying on the floor holding onto a table or something that is heavy, bring…