Category: Move

*CVCF Gym Update – 5/18/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Armless Prayer Stretch 1-2 minutes/side Chest Opener On Wall (Arms Extended) Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Scapula Push-ups 15 Glute Bridge-ups 1 minute Machine/Jog/Jump Rope Spend additional time warming up as needed. For quality, not for time. 2) Strength/Volume Work – 5 sets of: 10 Push-up on Dumbbells + 20 Alternating Plank Rows + 10 Dumbbell Floor Press Perform these as a super set, there should be no break anywhere, everything should be performed unbroken. Adjust reps as needed based on Dumbbell loading that you have. Rest 2 minutes between sets. 3) Gymnastics – Handstand Walk: 5 sets of 50-100ft If you can’t Handstand Walk work on any facet of getting upside…

*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 Pancake Stretch 2 minutes Child’s Pose Spend additional time stretching/mobilizing as deemed fit. 1b) Warm-up – Active – 2-3 rounds of: 5 Inchworms 15 Good Mornings 30 second Handstand Hold or Stink Bug Hold For quality, not for time. Spend additional time warming-up as deemed fit. 2) Strength/Volume Work – Every 3:00 x 5 sets: 3 Single Arm Dumbbell Deadlifts + 3 Single Arm Dumbbell High-Pulls + 3 Single Arm Dumbbell Muscle Snatch + 3 Single Arm Dumbbell Hang Power Snatch *Perfrom 1 Complex on each arm to make a set Perform all 12 reps on 1 side as a complex, then all 12 on the other side, and that makes a set. Scale reps up as needed based on loading…

*7:00 AM Zoom HERE (Password CVCF) **Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Low Dynamic Samson Stretch 1-2 minutes L-Sit On Wall (Low Back) Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 1 minute Machine/Run/Skip Rope 10 Alternating Step-ups 20 second Active Bottom of Squat Hold For quality, not for time. Spend additional time warming up as needed. 2) Strength/Volume Work – 5 sets of: 3 Dumbbell Pause Front Squats 3 1 + 1/4 Dumbbell Front Squats 3 Front Squats Rest 90-120 seconds between sets. Adjust reps up as needed based on Dumbbell loading you have. For the Pause Squats hold the bottom position for 2-3 seconds each rep. 3) Gymnastics – 5 sets of: 5-10 “Pull” Reps Work with whatever you have at home. This could be anything from a Towel Row off a Door,…

*Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 5/10/20 – HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/side Pigeon Stretch 5/side Lateral Lunge w/20 second Hold in Bottom Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – 3 rounds for Quality: 20 Alternating Lunges 30 seconds/side Side Plank Hold 1 minute Machine/Run 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 – 6-10/side Single Arm Dumbbell Push Press 2 – 10-20 Double Dumbbell Russian Swings 3 – 10-16 Double Dumbbell Front Rack Reverse Lunges 4 – 10-20 Dumbbell Hang Power Cleans 5 – 30-50 Double-unders or 75-100 Single-unders 6 – 40 seconds Plank Up Downs 7 – 6-12 Burpees 8 – 20-30 Hollow Rocks The actual ordering of this…