Category: Move

*Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 5/4/20 – HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/side Quad Foam Roll/Lacrosse Ball/Household Item 1-2 minutes/side Calf Foam Roll/Lacrosse Ball/Household Item Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – Every 1:00 x 10 sets: Odd – 30-40 seconds Machine/Jump Rope/Jog/High Knees/etc. Even – 5 Pull-ups/Rows + 10 Push-ups + 15 Air Squats Scale volume on the even round to be able to work through the work at a comfortable pace and have 15-20 seconds of Rest. 2) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 14-20 Alternating Single Arm Dumbbell Squat Clean 2 – 10-20 Wall Balls 3 – 10-20 Dumbbell Push Press 4 – 10-20 Alternating Medball Overhead Lunges 5 – 30-40 Alternating Bicycle Tuck Crunches 6 – 6-12 Burpees 7 – 20-40 Criss-Cross Mountain Climbers…

*CVCF Gym Update – 5/4/20 – HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/side Lateral Lunge Hold 2-3 minutes Lying Hands Behind Back Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 30 second Squat Hold 10 Snow Angels Take your time on the Snow Angels. 2) Strength/Volume Work – 2 rounds for Max Reps @ Quality Pace: 2 Minutes Max Goblet Squats 2 Minutes Max Burpees 2 Minutes Max DB Farmers Walking Lunges 2 Minutes Max Double Unders/Mountain Climbers 2 Minutes Walk Use this as an opportunity to accumulate some volume in movements, but perform them at paces where you are really hitting great range of motion, and focusing on position and efficiency in the movements. 3) Gymnastics – 3 rounds for Quality: 1 minute Wall Facing Handstand Hold 30 seconds/side Bottom of Pistol Hold Rest as needed between movements/rounds. Goal…

*Zoom Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 5/4/20 – HERE WOD: 1a) Warm-up – Passive: 2 minutes 90-to-90 Rotations 2 minutes Cat/Cow Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 1 minute Jump Rope or Carido Machine/Run 10 Alternating Curtsey Lunges 1 minute “Y” Hold For quality, not for time. 2) Strength/Volume Work – Every 3:00 x 5 sets: 10 Dumbbell Romanian Deadlifts 20 Dumbbell Z-Press 30 Alternating Low Step-ups Scale volume as needed, this should be pretty steady state using most of the 3 minute window. 3) Met-con – 20 minute AMRAP: 21 Alternating Dumbbell Squat Snatch 150 Double-unders or 300 Single-unders 15 Alternating Dumbbell Squat Snatch 100 Double-unders or 200 Single-unders 9 Alternating Dumbbell Squat Snatch 50 Double-unders or 100 Single-unders 18 Wall Balls 200m Run 30 Wall Balls 200m Run 42 Wall Balls 200m…

*Zoom Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 4/26/20 – HERE ***New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Lax Ball/Foam Roller/Household Item Lat Mobilization 1-2 minutes/side Lax Ball/Foam Roller/Household Item Pec Mobilization Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 “PVC” Pass Throughs 5 Wall Therapy Squats 10 Scapula Push-ups + Single Arm Plank Tap For quality, not for time. Spend additional time warming up as needed. 2) Strength/Volume Work – 20 sets of :40 ON/:20 OFF: Station 1 – Bench Ski Jumpers Station 2 – Tuck Crunches Station 3 – Lying Medball Chest Toss Station 4 – Alternating Pistol Press Max Reps @ each station.  3) Met-con – 5 sets of 3 minute AMRAP –…

*Zoom Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 4/26/20 – HERE ***New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Pigeon Stretch 1-2 minutes/side Couch Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 5 Sumo Inchworms 10 Wall Therapy Squats 15 Glute Bridge-ups Take your time and focus on activation and getting positions opened up. 2a) Strength/Volume Work – 7 sets of Dumbbell Squat Complex: 2 Dumbbell Pause Front Squat 2/side Dumbbell Front Rack Reverse Step Deadstop Lunges 2 Dumbbell Front Squat 2/side Dumbbell Farmers Forward Step Deadstop Lunges Rest 90-120 seconds between sets. Adjust reps up as needed based on the loading of the Dumbbell you have. The entire set should be a total of…