Category: Move

WOD: 1a) Warm-up – Passive: 2 minutes/side Quad Mobility w/Lacrosse Ball/Foam Roller/Barbell/Kettlebell/Household Item 2 minutes/side Calf Mobility w/Lacrosse Ball/Foam Roller/Barbell/Kettlebell/Household Item Spend more time as needed if you find some tight spots or knots. 1b) Warm-up – Active – 5 rounds of: 5 Towel Pass Throughs 10 Scapula Push-ups 15 Alternating Toe-ups Take your time, focus on positions, activation, stretch. 2) Strength/Voume Work – 3 sets of Tempo Dumbbell Floor Press: 10 Reps 8 Reps 6 Reps Rest 2 minutes between sets. 3) Met-con – 10 rounds AQAP: 300m Run, or Machine, or Jump Rope, or Stair Runs 2 Wall Climbs 5-10 Dumbbell Hang Power Cleans 300m Run for the average athlete in the gym is 90 seconds, use that to base whatever you’re doing for your mono-structural movement. If you have a machine the subs would be 375m Row/Ski, 750m C2 Bike, 800m Assault Bike. Pick…

WOD: 1a) Warm-up – Passive: 1 minute/side Lateral Lunge Hold 1 minute Hands Behind Back Wall Lat Stretch 1 minute Table Top Hold Take your time working into positions and spend more time as needed in any of the positions. 1b) Warm-up – Active – 3 rounds of: 10/side Alternating Quad Stretch 10/side Alternating Scorpions 10 Tuck Crunches Focus on positions and quality of movement, not speed. 2a) Strength/Volume/Rep Work – 10 minute AMRAP: 30 second Active Squat Hold w/Dumbbell in Goblet Position 10 Single Leg Glute Bridge-ups w/Pause 10 Hollow Rocks Focus on positions, holds, and activation throughout the movements. 2b) Strength/Volume/Rep Work – 5 sets of: 10 Dumbbell Suit-Case Deadlifts Left 50ft Dumbbell Suit-Case Farmers Carry Left 10 Dumbbell Suit-Case Deadlifts Right 50ft Dumbbell Suit-Case Farmers Carry Right Rest 2 minutes between sets. Perform this as an unbroken complex. Especially if you don’t have…

*CVCF Gym Update 3/23/20 HERE WOD: 1a) Warm-up – Passive: 1 minute 90 to 90 Rotations 1 minute Cat/Cow 1 minute/side Quad Thoracic Rotations Spend more time stretching as needed, if you’ve got specific tight areas spend some time addressing them. 1b) Warm-up – Active – 5 rounds of :40 ON/:20 OFF: Prone Snow Angels Squat-Stand-Squat-Stand Max reps for quality, not for speed. Use this to get positions and muscle warmed-up. 2a) Strength/Accessory Work – 3 rounds for Quality: 5/Position Quad YAT 10 Donkey Kick Backs 10 Prone Shoulder Row + External Rotation on Table w/Household Item Not a rush to get through these. Focus on position and activation of these movements and take your time with them, making them as difficult as possible by adjusting speed of the movement based on your abilities. 2b) Strength/Accessory Work – 5 sets of: 10 Tempo (2.1.0) Dumbbell Bench Press…

*CVCF Gym Update HERE WOD: 1a) Warm-up – Passive – Mobilize: 2 minutes/side Lat 2 minutes/side Pec Goal here is to use some sort of mobility tool to work on these areas. If you have a foam roller at home great, if not, try and find some sort of ball, lacrosse, tennis, golf, if you brought a Kettlebell home you can use that. If you can’t find something to mobilize, then work through some basic stretches like a door jam pec and lat stretch. 1b) Warm-up – Active – 6 minute AMRAP for Quality: 2 Inchworm Complex 5 Wall Therapy Squats 1 Inchworm complex consists of…Bend Over, Walk Hands-out, 2 Scapula Push-ups, 2/side Shoulder Taps, 2 Lunge w/Rotation,  2/side Calf Stretch. Remember Wall Therapy Squat, two very simple things, stance never changes from your normal squat stance, elbows stay locked out, if that means you’re…

WOD: 1a) Warm-up – Passive: 2 minutes/side Couch Stretch 2 minutes/side Pigeon Stretch Stretch longer as needed, for 9 out of 10 people we have more time on our hands, use this as an opportunity to care for you body in the best way possible. 1b) Warm-up – Active – 3 rounds of: 10 Alternating Pause Bird Dogs 20 Reverse Lunges 30 Superman Arch-ups Take your time, focus on position and activation, not speed. 2a) Strength/Volume Work – Every 4:00 x 5 sets: 10 Dumbbell 1 + 1/4 Front Squats 10/side Bulgarian Split Squats w/Pause @ Bottom 20 Abmat/Towel Sit-ups For the 1 + 1/4 Squats make sure you’re not coming up to high on the 1/4 piece. For the Bulgarian Split Squats use your box or bench, a couch works well to if you don’t have one. If you’re not comfortable with this movement…