Category: Move

*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: 1) Warm-up – Active – 9 minute AMRAP: 3 Sumo Inchworms 6 Scapula Push-ups 12 Alternating Lunges 1 minute Machine or 200m Jog For quality, not for max reps. 2) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 8-12 Double Dumbbell Hang Muscle Snatch 2 – 20-30 Dumbbell Deadlifts 3 – 1-2/side Dumbbell Turkish Get-up 4 – 3-8/side Single Arm Dumbbell Thruster 5 – 5-10 V-Up + Roll + Arch-up + Roll 6 – Max Effort Unbroken Push-ups 7 – 40 seconds Air Squats 8 – 6-12 Burpees The actual ordering of this workout will be announced live as we do it on…

*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 Samson Stretch 1-2 minutes/side Pec Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 5 Squat Hold + “X” Press Out 5 Table Top Up/Downs 5 Burpees For quality, not for time. 2) Strength/Volume Work – 15 sets of :45 ON/:15 OFF: Station 1 – Goblet Squats Station 2 – Dumbbell/Kettlebell/Household Item Russian Swings Station 3 – Dumbbell Plank Rows Max reps on each station. 3) Met-con – 7 minute AMRAP: 10 Alternating Dumbbell Front Rack Box Step-ups 15 Push-ups 30 Double-unders or 60 Single-unders Scale as needed. Have fun. If you’re not great at Push-ups and the volume is a lot for you flip…

*Zoom EMOTM of the Day @ Noon Today HERE (Password is 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 Hurdler Stretch Spend additional time stretching and mobilizing as needed. 1b) Warm-up – Active – 5 minute AMRAP: 5 PVC/Band/Towel Pass Throughs 4 Alternating Wide, Pause, Lunges 3 Wall Therapy Squats For quality not for time. 2) Strength – Volume Work – 4 rounds for Quality: 15 Dumbbell Lat Pull Overs 10/side Dumbbell Bird Dog Row 5/side Dumbbell Pause (3 seconds) Bulgarian Split Squats Rest 90-120 seconds between sets. 3) Gymnastics/Skill – 10 minute AMRAP: 5 Candle Sticks 2-5 Wall Climbs Scale as needed. Focus on the skills and positions and not speed. 4) Met-con – AQAP:…

*Zoom EMOTM of the Day @ Noon Today HERE (Password is 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 Lat Stretch 2 minutes Lying Hands Behind Back Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Downdog Reach for Opposite Foot 10/side Single Leg Glute Bridge-ups For quality, not for time. 2) Strength/Volume Work – AQAP: 30 Dumbbell Man Makers One Man Maker consists of a Push-up on the Dumbbells + Plank Row R+L + Power Clean + Shoulder-to-Overhead. For time, but perform at a pace where you’re focusing on good range of motion and positions, especially setting your back as you jump from the plank position to the start of…

*Zoom EMOTM of the Day @ Noon Today HERE (Password is 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: 2 minutes Pancake Hold/Stretch 1-2 minutes/side Couch Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Squat w/Reach Overhead 5/side Airplanes For quality/not time. Add additional warm-up/movement prep as needed/desired. 2a) Strength/Volume Work – 5 sets sets: 5/side Single Arm Dumbbell Pause Front Squat Rest 90-120 seconds between sets. Pause in the bottom of each squat for 3 seconds. Perform all 5 reps on one side, then switch to the other. 2b) Strength/Volume Work – Every 2:00 x 3 sets: 5/side Single Leg Good Mornings + 5 Sumo Stance Good Mornings Work your…