Category: Move

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Quad Smash w/Barbell/Kettlebell/Lax Ball/Foam Roller/Household Item 1-2/minutes/side Dynamic Wrist Stretch Forward and Back Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Standing Quad Stretch 10/side Alternating Plank Shoulder Taps 1 minute Jump Rope or Machine Spend additional time actively warming up as needed. 2) Strength/Volume Work – Every 2:00 x 10 sets: 10-16 Alternating Dumbbell Plank Rows 10-16 Dumbbell Bunch Press Scale reps as needed. Pick a rep count you can maintain unbroken for all sets. 3) Gymnastics – 3 sets of: 20 Alternating Wall Facing Handstand Pause Shoulder Taps Rest 90-120 seconds between sets. Scale to a Stink Bug position if you’re not comfortable getting completely upside down. Hold the pause for 1-2…

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Foam Roller/Lax Ball/Household Item Pec Smash 1-2 minutes/side Lat Stretch Against Wall Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Arm Twists 5/side Worlds Greatest Stretch 10 Tempo Good Mornings For quality, not for time. Spend additional time actively warming up as needed. 2) Strength/Volume Work – Every 1:00 x 18 sets: Minutes 1-6 – 6-10/side Single Arm Dumbbell Upright Row Minutes 7-12 – 8-12/side Single Arm Dumbbell Row Minutes 13-18 – 12 Dumbbell Deadlifts + 12 Dumbbell Hang Power Cleans Part 1 Activation/PT work, take your time and make sure you are feeling solid positions and contractions. Part 2 is meant to be strength oriented, pick appropriate reps and keep the movement strict….

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes Pancake Stretch 1-2 minutes Table Top Hold Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 3 Inchworm + 5 Scapula Push-ups 30 seconds/side Bird Dog Hold For quality, not for time. Spend additional time actively warming up as needed. 2) Strength/Volume Work – 12 sets of :30 ON/:30 OFF: Station 1 – Alternating Dumbbell Power Snatch Station 2 – Plank Hold w/Alternating Dumbbell Pass Through Station 3 – Air Squats Station 4 – Burpees Double conditioning session today. Hit these intervals hard. 3) Gymnastics – AQAP: 100 L-Sit March on Dumbbells 50 Handstand Push-ups (Strict, Kipping, Stink Bug) Scale movements as needed. Ideally for the Pressing movement we are looking for some sort of vertical pressing….

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Couch Stretch 1-2 minutes/side Low Samson Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 1 minute Jump Rope 5 Wall Therapy Squats :30 Second Active Squat Hold + Press Out For quality, not for time. 2a) Strength/Volume Work – Every 2:00 x 4 sets: 20 Alternating Pistol Squats 15 Box Jump Overs 10 Double Dumbbell Russian Swings Immediately upon finishing your 4 sets move into a 4 minute EMOTM of… 14-20 Alternating Step-ups w/Dumbbells @ Farmers Position This piece should take a total of 12 minutes. 4 x 2 minute sets, and then at 8:00 on the lock move to the 4 minute EMOTM.  2b) Strength/Volume Work – 5 sets of: 5/side Single Leg Romanian…