Category: Sport

Sport: Tuesday, May 12th, 2020

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes Pancake Stretch 1-2 minutes Table Top Hold Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 3 Inchworm + 5 Scapula Push-ups 30 seconds/side Bird Dog Hold For quality, not for time. Spend additional time actively warming up as needed. 2a) Strength/Volume Work – 3-5 sets of: 3x Tempo Muscle Snatch + Snatch Push Press Warm-up as needed. Start around 50-60% of your 1RM. This is 3 cycles of Tempo Muscle Snatch + Snatch Push Press. Reset on the floor for each Muscle Snatch. Rest 90-120 seconds between sets. 2b) Strength/Volume Work – Every 1:30 x 5 sets: 1 Snatch Pull With Pause At Top + 1 Low Hang Power Snatch + 1 Low Hang Snatch…

Sport: Monday, May 11th, 2020

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Couch Stretch 1-2 minutes/side Low Samson Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 1 minute Jump Rope 5 Wall Therapy Squats :30 Second Active Squat Hold + Press Out For quality, not for time. 2a) Strength/Volume Work – 5 sets of: 4 Pause Front Squats + 4 Alternating Front Rack Reverse Lunges Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom of each Squat for 2-3 seconds, no bounce to get up. 2b) Strength/Volume Work – 5 sets of: 5/side Single Leg Romanian Deadlift + 20 second Hold on 5th Rep Rest 60-90 seconds between sets. Perform all reps on 1 side before switching to the other. On…

Sport: Saturday, May 9th, 2020

*Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 5/4/20 – HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/side Quad Foam Roll/Lacrosse Ball/Household Item 1-2 minutes/side Calf Foam Roll/Lacrosse Ball/Household Item Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – Every 1:00 x 10 sets: Odd – 30-40 seconds Machine/Jump Rope/Jog/High Knees/etc. Even – 5 Pull-ups/Rows + 10 Push-ups + 15 Air Squats Scale volume on the even round to be able to work through the work at a comfortable pace and have 15-20 seconds of Rest. 2) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 8-12 D-Ball Over the Shoulder 2 – 10-15 D-Ball Bear Squats 3 – 10-20 D-Ball Floor Press 4 – 10-20 Alternating D-Ball Bear Lunges 5 – 30-40 Alternating Bicycle Tuck Crunches 6 – 6-12 Burpees 7 – 20-40 Criss-Cross Mountain Climbers 8…

Sport: Friday, May 8th, 2020

*CVCF Gym Update – 5/4/20 – HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/side Lateral Lunge Hold 2-3 minutes Lying Hands Behind Back Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 30 second Squat Hold 10 Snow Angels Take your time on the Snow Angels. 2a) Strength/Volume Work – Every 1:00 x 12 sets: Odd – 5-10 Strict Handstand Push-ups Even – 1 Muscle Clean + 1 Hang Muscle Clean + 1 Tempo (3.1.3) Front Squat Use this as warm-up for the heavier complex. Pick reps for the HSPU that you can perform unbroken…build to a deficit if that’s something you can do. Load moderately on the barbell. 2b) Strength/Volume Work – Establish a Heavy Complex for the Day: 1 Halt At Knee Power Clean + 1 Hang Power Clean + 1 Halt At Knee Clean + 1 Thruster Establish…

Sport: Wednesday, May 6th, 2020

*Zoom Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 5/4/20 – HERE WOD: 1a) Warm-up – Passive: 2 minutes 90-to-90 Rotations 2 minutes Cat/Cow Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 1 minute Jump Rope or Carido Machine/Run 10 Alternating Curtsey Lunges 1 minute “Y” Hold For quality, not for time. 2a) Strength/Volume Work – Push Press: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Hold the top overhead position for 3 seconds on each rep. 2b) Strength/Volume Work – Push Jerk: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Hold the top overhead position for 3 seconds one each rep. 3) Met-con – 20 minute AMRAP: 21 Squat Snatch 75/55 150 Double-unders or 300 Single-unders 15 Squat…