Category: Move

*New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) **9:00 AM Zoom Class Link HERE (Password is CVCF) WOD: 1a) Warm-up – Passive: 2 minutes Pancake Stretch 2 minutes Child Pose Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Quad Stretch 10 Bird Dog 10 Glute Bride-up w/3 second Hold @ Top Take your time and add additional work as needed. 2) Strength/Volume Work – Every 1:00 x 12 sets: 1- 10 Sumo Banded Deadlifts (Pause At Top 2 Seconds) 2- 50-100′ HSW or Lateral Couch Walk 3- 100m Sprint or 30 seconds Double-unders If you’re jumping in on the Power Hour Workout use this as extended warm-up and skill work. 3) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 3-5 Each of Dumbbell…

*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: 30 seconds/side/direction Wrist Stretches 1-2 minutes/side Pec Wall Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 10/side Clamshells 10 Deadbugs Take your time and focus on positions and activation. 2) Strength/Volume Work – 25 sets of :30 ON/:30 OFF: Station 1 – Dumbbell Farmers Lunges Station 2 – Ski Bench Jumpers Station 3 – Dumbbell Box/Bench Step Overs Station 4 – Mt. Climbers Station 5 – Rest Max Reps at each station. Scale movements as needed. Technically there should be 90 seconds rest at the end of each round. 3) Gymnastics – 5 sets of: 30-60 seconds Handstand/Stink-Bug/Plank Hold at 50% Range-of-Motion Rest 90-120 seconds between sets. Establish the top position of the respective…

*New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) **Zoom Link for Toady’s “EMOTM OF THE DAY” at Noon HERE Password is CVCF WOD: 1a) Warm-up – Passive: 2 minutes/side Pec Mobility Lax Ball/Foam Roller/Household Item 2 minutes/side Glute Mobility Lax Ball/Foam Roller/Household Item Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Scapula Push Ups 5 Per Side Hip Cars 10 Shoulder Plank Taps 10 Cat/Cow For quality, not fro time. 2) Strength/Volume Work – Every 2:00 x 10 sets: 10 Medball Chest Toss 10 Box/Bench Jump Overs 10 Dumbbell or Kettlebell Swing Scale reps up or down as needed based on the loading/items you have to work with. 3) Met-con – AQAP: 6-5-4-3-2 minutes Run/Bike/Row/Ski 50-40-30-20-10 Abmat Sit-ups 25-20-15-10-5 Push-ups Scale as needed. 4) Accessory – 3 rounds…

*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/side Lat Stretch 2 minutes/side Lat Foam/Lax Ball/Household Item Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 5/side Thoracic Rotation 5 Wall Slides 10/side Alternating Toe-ups For quality, not for time. 2) Strength/Volume Work – 5 sets of: 10 Alternating Dumbbell Plank Row w/Pause @ Chest 10 Single Arm Dumbbell Floor Press + Single Arm Support Rest 90-120 seconds between sets. Scale volume of reps up or down as needed based on loading you have. For the Floor Press, start with both Dumbbells in the locked out position, from there, perform 10 Presses with 1 Arm while the other arm continues to support, once 10 reps are done switch to the other side…

*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: 3 minutes Poop Squat Hold Goal position for this is to have feet together feet straight, and heels down. Goal is to be able to get to 10 minutes of this. 1b) Warm-up – Active – 2-3 rounds of: 5 Sumo Inchworm 10/side Clam Shells 20 Glute Bridge-up of Box/Stair/Couch Take your time, focus on activation, over speed. 2a) Strength/Volume Work – 4 sets of: 10 1 + 1/4 Dumbbell Front Squats Warm-up as needed. Scale volume up or down as needed based on loading you have. One rep is down to the bottom of the squat, up just above parallel, back down to the bottom and then stand tall to finish the rep. Rest 2 minutes between sets. 2b) Strength/Volume…