Category: 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) Warm-up – Passive: 1-2 minutes/side Lat Stretch 2 minutes Lying Hands Behind Back Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Downdog Reach for Opposite Foot 10/side Single Leg Glute Bridge-ups For quality, not for time. 2) Strength/Volume Work – Every 1:00 x 15 sets: Sets 1-5 – 3 Muscle Snatch Sets 6-10 – 1 Power Snatch + Pause Overhead Squat Sets 11-15 – 1 Squat Snatch Warm-up as needed. For the Muscle Snatches reset on the floor each rep. Build as heavy as deemed fit through each of the progressions. 3) Gymnastics – 5 rounds for…

*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: 2 minutes Pancake Hold/Stretch 1-2 minutes/side Couch Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Squat w/Reach Overhead 5/side Airplanes For quality/not time. Add additional warm-up/movement prep as needed/desired. 2a) Strength/Volume Work – Heavy set for the Day:  3 1 + 1/4 Back Squats + 3 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 as…

*New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) **9:00 AM Zoom Class Link HERE (Password is CVCF) WOD: 1a) Warm-up – Passive: 2 minutes Pancake Stretch 2 minutes Child Pose Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Quad Stretch 10 Bird Dog 10 Glute Bride-up w/3 second Hold @ Top Take your time and add additional work as needed. 2) Strength/Volume Work – Every 1:00 x 12 sets: 1- 3 Deadlifts Set Dead 2- 50-100′ HSW or Lateral Couch Walk 3- 100m Sprint or 30 seconds Double-unders If you’re jumping in on the Power Hour Workout use this as extended warm-up and skill work. 3) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 3-5 Each of Hang Power Clean + Front Squat…

*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: 30 seconds/side/direction Wrist Stretches 1-2 minutes/side Pec Wall Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 10/side Clamshells 10 Deadbugs Take your time and focus on positions and activation. 2a) Strength/Volume Work – Every 2:00 x 5 sets 3 High-Hang Squat Clean + 1 Split Jerk Warm-up as needed. Start around 60% of your 1RM. Build to a heavy set for the day. 2b) Barbell Cycling – Every 1:30 x 5 sets: 9 Hang Power Snatch 95/65 6 Overhead Squats 95/65 3 Thrusters 95/65 Stimulus for this is to be done as a complex, and done at a high tempo, focusing on cycling speed. Scale loading as needed for desired stimulus. Keep the…

*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) Warm-up – Passive: 2 minutes/side Pec Mobility Lax Ball/Foam Roller/Household Item 2 minutes/side Glute Mobility Lax Ball/Foam Roller/Household Item Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Scapula Push Ups 5 Per Side Hip Cars 10 Shoulder Plank Taps 10 Cat/Cow For quality, not fro time. 2a) Strength/Volume Work – Tall Jerk: 5 sets of 3 Warm-up as needed. Rest 60-90 seconds between sets. Keep it light and snappy. 2b) Strength/Volume Work – 5 sets of: 2 Tempo (3-0-0) Front Squat + 2 Split Jerk w/Hold in Catch Rest 2 minutes between sets. Build as heavy as deemed fit. 3) Met-con – AQAP:…