Category: Burn

*CVCF Gym Update 4/6/20 – HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Half Pankcake Low Back-Side Stretch 2 minutes Childs Pose Spend additional time stretching as needed. 1b) Warm-up – Active – 4 rounds of: 1 minute Jump Rope or High-Knees 10 Deadbug Take your time and focus on position and activation. 2) Strength/Volume Work – 3 rounds for Quality: 30 seconds Single Leg Romanian Deadlift Hold Right 20 Band Pull-Aparts 30 seconds Single Leg Romanian Deadlift Hold Left 20 Banded Overhead Tricep Extensions Take your time and focus on position and activation. 3) Gymnastics – Push-up Complex – 3 sets of: 1 Push-up + 1/side Plank Shoulder Tap 2 Push-ups + 2/side Plank Shoulder Tap 3 Push-ups + 3/side Plank Shoulder Tap 4 Push-ups + 4/side Plank Shoulder Tap 5 Push-ups + 5/side Plank Shoulder Tap Rest 2-3 minutes between sets. This is meant to…

*CVCF Gym Update 4/6/20 – HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Elevated Pigeon Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Lateral Lunges 10/side Side Plank Dips 10/side Single Leg Glute Bridge-ups Take your time, focus on quality of movement and activation, not speed. Add additional warm-up as needed. 2) Strength/Volume Work – Ever 5:00 x 4 sets: 50 Walking or Alternating Lunges 20 Abmat Sit-ups 200m Run Scale as needed so you have at least 1 minute of rest. Goal here is to work on your pacing, don’t approached these as full effort intervals/met-con, try and hit them at a pace you can maintain for all 4 sets. Goal is that all 4 sets are within 5 seconds of each other. 3) Gymnastics – Wall Facing Shoulder Taps: 3 sets of 20 w/Pause Rest 90-120…

*Gym Updates and Thoughts 3/30/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Lat Stretch Against Wall 2 minutes Pancake Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 5 minute AMRAP for Quality: 10 Alternating Wide Lunge + Rotation Overhead 30 Jumping Jacks Take your time with the Lunge movement to open-up tight positions as needed. 2) Strength/Volume Work – Every 2:00 x 5 sets: 20 Reverse Plank + March 20 Frog Glute Bridge-ups 20 Household Item Hold + Lunge Adjust reps up or down as needed to fit time domain. 3) Gymnastics Work – 5 sets of: 1/4-1/2 S/L Hold x 20 seconds/side Rest 60-90 seconds between sets. 4) Met-con – 12 minute AMRAP: 20 Squat Thrusts 20 Sit Ups 20 Per Side Stair Toe Touches 20 MT. Climbers – Criss Cross Scale as needed. 5) Accessory Work – 3 rounds of: 10 Alternating…

*CVCF Gym Update 4/6/20 – HERE WOD: 1a) Warm-up – Passive: 1 minute/side Forearm/Pec Stretch Against Wall 1 minute/side Chest Opener Against Wall Spend additional time stretching as needed. 1b) Warm-up – Active – 3 rounds of: 10 Midback Opener 10 Household Item “Y” Hold + Squat For quality, not for time. 2) Strength/Volume Work – 16 rounds of :40 ON/:20 OFF: Station 1 – Quad To Alternating Shoot Throughs Station 2 – Sissy Squats Station 3 – Lateral Jumps Over Household Item Station 4 – Banded High-Pulls Max Reps for each station. For the Sissy Squats and High-Pulls slow these down a little and focus on quality and position. For the other movements push the pace and get yourself breathing. 3) Met-con – Every 5:00 x 3 sets: 20 Odd Object Cleans 20 Push-ups 20/15 Calories Machine or 400m Run Odd objects could be anything from…

*Gym Updates and Thoughts 3/30/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Couch Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 3 Inchworms 10 Air Squats 15 Glute Bridge-ups For quality, not for time. Add a Push-up if you’d like to the Inchworm. 2a) Strength/Volume Work – 4 sets of: 20 Banded Squats 10/side Single Leg Good Mornings 5/side Donkey Kick Backs Rest as needed between sets. 2b) Strength/Volume Work – 4 sets of: 14 Alternating Reverse Lunges w/Household Item Hold item in whatever position is appropriate based on weight of item(s). Rest 60-90 seconds between sets. 3) Met-con – 3 rounds for Max Reps: 1 minute Cals Machine 1 minute Wall Sit-Hold 1 minute Single or Double-unders 1 minute Rest Push the machine hard so you have to work through some tough mental positions through the Wall-Sit Hold….