Category: Move

*CVCF Gym Update 4/13/20 HERE *9AM Class Zoom Link (Password is CVCF) HERE WOD: 1a) Warm-up – Passive:  1-2 minutes/sides 1/2 Low Back Stretch 2 minutes Child’s Pose Spend additional time stretching as needed. 1b) Warm-up – Active – Every 1:00 x 9 sets: Station 1 – Sumo Inchworm Station 2 – Alternating S/L GBU 5 Reps R/L Station 3 – 30 Seconds High Knee/Fanny Whackers Get yourself warm-up and ready. 2) Strength/Volume Work – Every 1:00 x 12 sets: Station 1- 100′ Dual KB/Household Item Front Rack Walk or :40 Second Hold Station 2 – 15 Arch Ups With Pause At Top Station 3 – 1:00 Wall Sit Hold + S/L Kick Outs Scale volume of work up or down as needed. 3) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 10-15 Dumbbell Front Squats 2 – 5-10 Dumbbell Clean and Jerk…

*CVCF Gym Update 4/13/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Dynamic Samson 2 minutes Saddle Spend additional time stretching as needed. 1b) Warm-up – Active – 3 rounds of: 10 Quad Stretch 10 Arm Hugs 10 Toe Ups 10 Plank Taps Take your time and do additional work as needed to get warm. 2) Strength/Volume Work – 5 sets of: 6/side Pistols Negatives + 6/side Jumping Lunges + 30 seconds Goblet Squat Hold + 6 Shrimp Squats Perform movements back-to-back as a superset. Rest 90-120 seconds between sets. Pistols are done just as the negative, stand-up from the bottom with both feet. 3) Gymnastics – 3 sets of: 10 Bird Dog Plank + 20 Hollow Rocks + :30 Second S/A HS Hold (Box, Bench, Couch or Wall) Perform movements back-to-back as a superset. Rest 90-120 seconds between sets. 4) Met-con – AQAP: 50 Single Arm Dumbbell…

*CVCF Gym Update 4/13/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Lat Stretch on Wall 2 minutes/side Pec Stretch on Wall Spend additional time stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 IYW 5/side Worlds Greatest Stretch 20 Reverse Flyes Take your time and focus on position and activation. 2) Strength/Volume Work – 3 rounds of: 30 second Handstand Hold 15 DB Push Press 30 second Handstand Hold 10 DB Push Press 30 second Handstand Hold 5 DB Push Press Rest 2 minutes between sets. Scale the volume on the Push Press as needed based on loading you have. Goal stimulus is that you are performing the Push Press unbroken. 3) Met-con – 4 rounds of: 10 Dumbbell Front Squats 100m Run 20 Dumbbell Front Rack Box Step-Overs 200m Run Rest 2 minutes between intervals. Perform these at sprint efforts.  4a) Accessory –…

*CVCF Gym Update 4/13/20 HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/side Lax Ball/Foam Roller/Household Item Lat Roll 1-2 minutes/side Lax Ball/Foam Roller/Household Item Calf Roll Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 4 rounds of: 3 Inchworm + 5 Scapula Push-ups 10 Bird Dogs For quality, not for time. 2) Strength/Volume Work – For Quality – 10-12-14-16-18: Single Arm Dumbbell Bench Press Single Arm Dumbbell Row Single Arm Dumbbell Squat Perform the prescribed reps on each side for each movement. Work through this at an “active strength” pace, getting through this as quick as you can but with a focus on position and quality of movement…you should be breathing, but this isn’t a Met-con. 3) Gymnastics – Chair/Box/Bar/Ring Dips: 6 sets of 3 x 2-Stop Rest 90-120 seconds between sets. Add additional load as needed. Hold the top position for 3…

WOD: 1a) Warm-up – Passive: 2 minutes/side Couch Stretch 2 minutes/side Low Samson Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 3 rounds of: 1 minute Machine/Jump Rope/High-Knees 5 Wall Therapy Squats 30 second Active Squat Hold Warm-up pace, focus on positions and activation. 2a) Strength/Volume Work – 5 sets of: 10 Dumbbell Front Rack Split Squats Right Leg + 10 Dumbbell Front Rack Split Squats Left Leg + 10 Dumbbell Front Squats Rest 2 minutes between sets. Adjust reps as needed based on loading that you have. Goal is that this is performed as a complex, no putting the weights down. 2b) Strength/Volume Work – 5 sets of: 10 Single Arm Farmer Dumbbell Deficit Reverse Lunge 45 second Low Plank Hold Rest 90-120 seconds between sets. Scale as needed based on ability and loading you have at home. 3) Gymnastics – Strict…