Category: Move

*CVCF Gym Update – 5/24/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Wrist Stretch 2 minutes Active Squat Hold Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Scorpions 10 Squat Thrust 10 Alternating Toe-Ups Spend additional time warming up as needed. 2) Strength/Volume Work – 4 complexes/side: 5-10 Single Arm Dumbbell Floor Press + 5 Dumbbell Half Turkish Get-up + 1 Dumbbell Turkish Get-up + 5-10 Single Arm Dumbbell Push Press Scale volume of reps up or down as needed based on loading you have. Rest 60-90 seconds between sides. Alternate sides back and forth. Upon completing the full TGU, perform the Push Press at the top of the rep, and then finish the complex by coming back down through the TGU to finish. 3) Met-con…

*CVCF Gym Update – 5/24/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Lat Stretch 1-2 minutes/side Pec Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Pause Shoulder Plank Taps 10 Lateral Lunge With Pause In Bottom 1 minute Jump Rope Spend additional time warming-up as needed. 2) Strength/Volume Work – Every 3:00 x 5 sets: 3 Single Arm Dumbbell Hang Muscle Snatch + 3 Single Arm Dumbbell Hang Power Snatch + 3 Single Arm Dumbbell Snatch Drop + 3 Single Arm Dumbbell Overhead Squat Performed as a complex. Scale reps up as needed based on loading you have. Perform 1 complex on each arm to make a set. 3) Gymnastics – Handstand Push-up Negatives: 5 sets of 5 Rest 60 seconds between sets. Scale as needed….

*CVCF Gym Update – 5/18/20 – HERE **9:00 AM Power Hour HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 2 minutes “V” Wall Straddle 2 minutes Butterfly Stretch Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – 3 rounds for Quality: 10 Alternating Quad Stretch 10 Alternating Toe-Ups 10 Air Squats 10 Push Ups For quality, not for time, perform at a pace that gets your heart rate up a little and warm. 2) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 8-16 Alternating Dumbbell Farmers Lunge 2 – 10-20 Double Dumbbell Deadlifts 3 – 5-10/side Single Arm Dumbbell Snatch 4 – 5-10/side Single Arm Dumbbell Floor Press 5 – 6-12 Burpees 6 – 10-20 Box Jumps or House Hold Item Jump Overs 7 – 40 second Front Plank Hold 8 – 20-30 Alternating Windshield Wipers The actual ordering…

*CVCF Gym Update – 5/18/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 2 minutes Hockey Stretch 2 minutes Squat Hold w/Alternating Reach Overhead Spend additional time stretching and mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 5 Cat Cows 10 Alternating Lateral Lunges 30 seconds/side Side Plank Hold For quality, not for time. Spend additional time warming as needed. 2) Strength/Volume Work – Every 3:00 x 5 sets: 3 Single Arm Dumbbell High-Pulls + 3 Single Arm Dumbbell Muscle Clean + 3 Single Arm Dumbbell Hang Power Clean + 3 Single Arm Dumbbell Thruster Perform all 12 reps on 1 side as a complex and then on the other side, that makes a set. Scale reps up as needed based on the loading you have. 3) Met-con – 3 rounds for Max Reps:…