Category: Power

*CVCF Gym Update – 5/24/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1) Bench Press: 5 Reps Every 2:30 x 9 sets @ 70-80% Last week. Dropping the reps next week. If you don’t feel recovered from “Murph” yet and your pecs are super tight feel free to push this to the end of the week. You could do your Deadlifts today instead if you’re feeling good there as there hasn’t been much low back/hamstring work the last couple of days. Warm-up Burn Move Sport EMOTM of the Day: 1) Warm-up – Every 1:00 x 9 sets: Station 1 – 20 seconds/side Pigeon Stretch Station 2 – 40 seconds Superman-to-Hollow Transitions Station 3 – 40 seconds Alternating Lunge + 2-3 second Samson Stretch You will be lead through this by the coach as part of the class. 2) 24…

*CVCF Gym Update – 5/24/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1) Back Squat: 5 Reps Every 2:30 x 9 sets @ 70-80% Last week. Dropping the reps next week. Flush those legs out from “Murph” 🙂 Warm-up Burn Move Sport WOD Demo + Thoughts EMOTM of the Day: 1) Warm-up – Every 1:00 x 9 sets: Station 1 – 10-15 Cuban Presses (Light Loading or None at All) Station 2 – 5 Squat Thrusts + 10 Goblet Squats Station 3 – 20 second/side Bird Dog Hold You will be lead through this by the coach as part of the class. 2) 20 sets of 1:00 ON/:30 OFF: Station 1 – Max Box Jump/Overs, Stair Jumps, or House Hold Item Jump Over Station 2 – Max Deadlifts Station 3 – Max Hang Squat Cleans w/Dumbbell (Single or Dual),…

*CVCF Gym Update – 5/18/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) 0:00 – 17:30 – Every 2:30 x 7 sets: 5 Deadlifts @ 70-80% Same weight as last week. Adjust loading slightly up or down based on difficulty of last weeks sets. We’ll be hitting 7 sets next week and then 9 sets again the following week so be mindful of that. Set the bar Dead on each rep. 1b) 17:30 – 25:30 – Every 2:00 x 4 sets: 10/side Single Leg Hip Thrusts Perform all reps on 1 side before switching to the other. Add load as deemed fit. Hold the top position for a brief contraction each rep. Warm-up Burn Move Sport EMOTM of the Day: 1) Warm-up – Every 1:00 x 9 sets: Station 1 – 10 Squat Thrusts Station 2 – 30…