Category: Sport

*CVCF Gym Update – 5/18/20 – HERE **9:00 AM Power Hour HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 2 minutes “V” Wall Straddle 2 minutes Butterfly Stretch Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – 3 rounds for Quality: 10 Alternating Quad Stretch 10 Alternating Toe-Ups 10 Air Squats 10 Push Ups For quality, not for time, perform at a pace that gets your heart rate up a little and warm. 2) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 8-16 Alternating Barbell Back Rack Lunges 2 – 10-20 Barbell Deadlifts 3 – 5-10/side Single Arm Kettlebell Snatch 4 – 5-10/side Single Arm Kettlebell Floor Press 5 – 6-12 Burpees 6 – 10-20 Box Jumps or House Hold Item Jump Overs 7 – 40 second Front Plank Hold 8 – 20-30 Alternating Windshield Wipers The actual ordering…

*CVCF Gym Update – 5/18/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 2 minutes Hockey Stretch 2 minutes Squat Hold w/Alternating Reach Overhead Spend additional time stretching and mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 5 Cat Cows 10 Alternating Lateral Lunges 30 seconds/side Side Plank Hold For quality, not for time. Spend additional time warming as needed. 2a) Strength/Volume Work – Every 2:00 x 3-5 sets: 2 Clean Hang High Pulls + 2 Hang Squat Clean + 2 Halting Split Jerk + Perform as a complex. Keep the weights light to moderate and use this as warm-up/skill work. 2b) Battery Work – AQAP: 30 Squat Clean and Jerks 185/135 Scale as needed. Keep it under 10 minutes. 3) Met-con – 3 rounds for Max Reps: 1 minute D-Ball Squats 1 minute…

*CVCF Gym Update – 5/18/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Armless Prayer Stretch 1-2 minutes/side Chest Opener On Wall (Arms Extended) Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Scapula Push-ups 15 Glute Bridge-ups 1 minute Machine/Jog/Jump Rope Spend additional time warming up as needed. For quality, not for time. 2a) Strength/Volume Work – Every 1:00 x 10 sets: 3 Sumo Speed Deadlifts Perform these at around 50% of your 1RM. If you have access to bands for accommodating resistance, add them accordingly. Keep the weight fixed across all sets. Set the bar Dead on the floor each rep. 2b) Strength/Volume Work – Every 1:00 x 7 sets: 2 Split Jerk w/Pause in Catch This is meant to be lighter loading, skill oriented work….

*CVCF Gym Update – 5/18/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 2 minutes Pancake Stretch 2 minutes Child’s Pose Spend additional time stretching/mobilizing as deemed fit. 1b) Warm-up – Active – 2-3 rounds of: 5 Inchworms 15 Good Mornings 30 second Handstand Hold or Stink Bug Hold For quality, not for time. Spend additional time warming-up as deemed fit. 2a) Strength/Volume Work – Every 2:00 x 3-5 sets: 2 Snatch Hang High Pulls + 2 Hang Squat Snatch + 2 Snatch Balances Use this as warm-up and positional work. Work light and keep things snappy and get your positions dialed. 2b) Strength/Volume Work – 5 sets of: 1.1 Snatch Rest 2-3 minutes between sets. All reps full Squat. Establish a Heavy Double with a drop and reset between reps for the day. 3) Met-con –…