Category: Sport

*Zoom Power Hour Link HERE (Password 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) Warm-up – Passive: 1-2 minutes/side Lax Ball/Foam Roller/Household Item Lat Mobilization 1-2 minutes/side Lax Ball/Foam Roller/Household Item Pec Mobilization Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 “PVC” Pass Throughs 5 Wall Therapy Squats 10 Scapula Push-ups + Single Arm Plank Tap For quality, not for time. Spend additional time warming up as needed. 2a) Strength/Volume Work – 3 sets of: 5 Muscle Snatch Use this as warm-up and positional work. Reset the bar on the floor between each rep. 2b) Strength/Volume Work – Establish a Heavy Complex for the Day: Halt At Knee Power Snatch + Hang Power Snatch + Halt…

*Zoom Power Hour Link HERE (Password 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) Warm-up – Passive: 1-2 minutes/side Pigeon Stretch 1-2 minutes/side Couch Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 5 Sumo Inchworms 10 Wall Therapy Squats 15 Glute Bridge-ups Take your time and focus on activation and getting positions opened up. 2a) Strength/Volume Work – Heavy set for the Day:  2 1 + 1/4 Back Squats + 2 Pause Back Squats (2 second Hold) Warm-up as needed. Perform this from the floor. Get comfortable with Cleaning the bar, and moving from the Front Rack to the Back Rack. Build as heavy as deemed fit. Rest 2-3 minutes between sets. Take as many sets…

*Zoom Power Hour Link HERE (Password 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: 1) Warm-up – Active – 9 minute AMRAP: 3 Sumo Inchworms 6 Scapula Push-ups 12 Alternating Lunges 1 minute Machine or 200m Jog For quality, not for max reps. 2) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 4-8/side Kettlebell Snatch 2 – 20-30 Kettlebell Deadlifts 3 – 1-2/side Kettlebell Turkish Get-up 4 – 3-8/side Single Arm Kettlebell Thruster 5 – 5-10 V-Up + Roll + Arch-up + Roll 6 – Max Effort Unbroken Push-ups 7 – 40 seconds Air Squats 8 – 6-12 Burpees The actual ordering of this workout will be announced live as we do it on Zoom at 9:00…

*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) Warm-up – Passive: 1-2 minutes/side Samson Stretch 1-2 minutes/side Pec Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 5 Squat Hold + “X” Press Out 5 Table Top Up/Downs 5 Burpees For quality, not for time. 2a) Strength/Volume Work – Every 1:00 x 15 sets: Minutes 1-5 –  1.1. Muscle Clean + 1 Tempo Front Squat Minutes 6-10 – 1 Power Clean + 1 Pause Front Squat Minutes 11-15: 1 Squat Clean For the Muscle Cleans reset on the floor between reps. Build as heavy as deemed fit. 2b) Battery Work – AQAP: 20 Cleans @ 70-80% of Today’s Heaviest All reps are full Squat. 3) Met-con – 7…

*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) Warm-up – Passive: 1-2 minutes/side Pigeon Stretch 1-2 minutes/side Hurdler Stretch Spend additional time stretching and mobilizing as needed. 1b) Warm-up – Active – 5 minute AMRAP: 5 PVC/Band/Towel Pass Throughs 4 Alternating Wide, Pause, Lunges 3 Wall Therapy Squats For quality not for time. 2a) Strength – Volume Work – Squat Jerk: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. If you don’t have the mobility either work on the mobility or work on your Push Jerk. 2b) Strength – Volume Work – Split Jerk: Establish a Heavy Single for the Day Don’t spend more than 15-20 minutes on…