Category: Sport

*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/side Lat Stretch 2 minutes/side Lat Foam/Lax Ball/Household Item Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 5/side Thoracic Rotation 5 Wall Slides 10/side Alternating Toe-ups For quality, not for time. 2a) Strength/Volume Work – Every 2:00 x 5 sets: 3 Hi-Hang Snatch Warm-up as needed. Start at a moderate weight and build as heavy as deemed fit. Only build loading if you’re able to hold and maintain position. 2b) Strength/Volume Work – 4 sets of: 2 Tempo Snatch Pull + RDL Rest 90-120 seconds between sets. Perform this around 100% of your 1RM Snatch. Perform a Snatch Pull, hold on it, and then perform and RDL, reset on the floor and repeat…

*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: 3 minutes Poop Squat Hold Goal position for this is to have feet together feet straight, and heels down. Goal is to be able to get to 10 minutes of this. 1b) Warm-up – Active – 2-3 rounds of: 5 Sumo Inchworm 10/side Clam Shells 20 Glute Bridge-up of Box/Stair/Couch Take your time, focus on activation, over speed. 2a) Strength/Volume Work – Heavy set for the Day:  4 1 + 1/4 Back Squats + 4 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…

*CVCF Gym Update 4/13/20 HERE *9AM Class Zoom Link (Password is CVCF) HERE WOD: 1a) Warm-up – Passive:  1-2 minutes/sides 1/2 Low Back Stretch 2 minutes Child’s Pose Spend additional time stretching as needed. 1b) Warm-up – Active – Every 1:00 x 9 sets: Station 1 – Sumo Inchworm Station 2 – Alternating S/L GBU 5 Reps R/L Station 3 – 30 Seconds High Knee/Fanny Whackers Get yourself warm-up and ready. 2) Strength/Volume Work – Deadlift: 5 sets of 5-10 reps Reference last week for loading. Either add a little weight, or if you’re out of plates, add 1-2 reps on your sets. Rest 2-3 minutes between sets. Set the bar dead on the floor on each rep. 3) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 5-10 Overhead Squat 135/95 2 – 5 Clean and Jerk 135/95 3 – 2-4/side Front Rack…

*CVCF Gym Update 4/13/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Dynamic Samson 2 minutes Saddle Spend additional time stretching as needed. 1b) Warm-up – Active – 3 rounds of: 10 Quad Stretch 10 Arm Hugs 10 Toe Ups 10 Plank Taps Take your time and do additional work as needed to get warm. 2a) Strength/Volume Work – Every 2:00 x 10 sets: Power Clean + Front Squat + Split Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2b) Strength/Volume Work – 3 sets of: 5-8 Clean Pull w/Pause @ Top Rest 2-3 minutes between sets. Use choose the rep range based on what you’re after with the Clean Pull. Hold the top for 1 second on each rep. Reset on the floor between reps, no Touch-and-Go. 3) Gymnastics – 3 sets of: 10 Bird Dog Plank +…

*CVCF Gym Update 4/13/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Lat Stretch on Wall 2 minutes/side Pec Stretch on Wall Spend additional time stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 IYW 5/side Worlds Greatest Stretch 20 Reverse Flyes Take your time and focus on position and activation. 2) Strength/Volume Work – 3 rounds of: 30 second Handstand Hold 7 Push Press 30 second Handstand Hold 5 Push Press 30 second Handstand Hold 3 Push Press Rest 2 minutes between sets. Stimulus of the Push Press is that it is performed unbroken, with minimal transition times back and forth between the Push Press and Handstand Hold. Build loading each set as deemed fit. 3) Met-con – 4 rounds of: 10 D-Ball Bear Squats 100m Run 20 D-Ball Bear Box/Couch Step-Overs 200m Run Rest 2 minutes between intervals. Perform these at sprint…