Category: Power

*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) 0:00 – 27:00 – Bench Press – Every 3:00 x 9 sets: 7 Reps @ 60-70% Use the same loading as last week, adjust slightly as needed if you over or underestimated your abilities. Loading should be moderately difficult. Volume day, reps will change next week and accessory work will kick back in. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Warm-up Burn Move Sport

*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) 0:00 – 27:00 – Back Squat – Every 3:00 x 9 sets: 7 Reps @ 60-70% Use the same loading as last week, adjust slightly as needed if you over or underestimated your abilities. Loading should be moderately difficult. If you don’t have access to a Squat Rack, perform this as a Front Squat, taken from the floor, @ 10 reps instead of 7. Volume day, reps will change next week and accessory work will kick back in. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Warm-up Burn Move Sport WOD Demo + Thoughts

*New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1a) 0:00 – 21:00 – Deadlift – Every 3:00 x 7 sets: 7 Reps @ 60-70% Use the same loading as last week, adjust slightly as needed if you over or underestimated your abilities. Loading should be moderately difficult. Set the bar Dead on each rep. 1b) 21:00 – 27:00 – 6 minute AMRAP for Quality: 10 Supinated Bent Over Barbell Rows 10 Good Mornings 10 Alternating Reverse Lunges Pick a loading that you can use for all 3 movements. Goal is to not put the bar down for the entire 6 minutes. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Warm-up Burn Move Sport Sport Barbell Cycling  

*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) 0:00 – 21:00 – Bench Press – Every 3:00 x 7 sets: 7 Reps @ 60-70% Use the same loading as last week, adjust slightly as needed if you over or underestimated your abilities. Loading should be moderately difficult.  1b) 21:00 – 27:00 – 6 minute AMRAP for Quality: 10 Close Grip Upright Rows 45/35 5 Bicep Curls 45/35 10 Strict Press 45/35 5 Overhead Tricep Curls 45/35 Perform this with a barbell. Goal is that the barbell doesn’t get placed on the floor ever. Work at a moderate pace, hitting good positions, range of motion, and activation on all movements. For results post detailed weights, reps,…

*New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1a) 0:00 – 21:00 – Back Squat – Every 3:00 x 7 sets: 7 Reps @ 60-70% Use the same loading as last week, adjust slightly as needed if you over or underestimated your abilities. Loading should be moderately difficult. If you don’t have access to a Squat Rack, perform this as a Front Squat, taken from the floor, @ 10 reps instead of 7. 1b) 21:00 – 27:00 – 6 minute AMRAP for Quality: 10 Front Rack Box Step-ups 15 Box Jumps w/Step Down 20 Russian Kettlebell Swings For the Step-ups alternate legs each rep…if you don’t have a box/platform that puts your knee/hip in line you can change to a Front Rack Split Squat performing 5 on 1 side, then…