*We’re Opening…HERE’s the Deets

**Noon Zoom HERE (Password CVCF)

***To coincide with our new programming structure, you will find programming going forward under Move, Power, Sport, and Competition. For the next 3 days we will be posting just an EMOTM for people to do as a group in class, or feel free to do your own thing. Full programming and class structure will go into affect on Saturday.

WOD:

1a) 0:00 – 10:00 – Machine or Run – 5 sets of:

30 seconds Easy

30 seconds Hard

60 seconds Moderate

Work for maintainable paces at each respective pace/effort.

1b) 11:00 – 21:00 – Every 2:00 x 5 sets: 3 Pause Front Squats

Make sure to spend the 15-20 minute window before we initiate this sequence warming up your Pause Front Squat to a moderate starting loading. 50-60% is a good starting place to come of the machine and go to. Pause in the bottom of the Squat for 2-3 seconds each rep.

1c) 22:00 – 30:00 – 8 minute AMRAP:

20 Kettlebell Swings 70/53

10 Strict Ring Dips

Scale as needed. Pick a Kettlebell weight you are confident you can swing unbroken for all sets.

Zoom EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 20 Second Side Plank Hold

Station 2 – 10 Air Squats + 10 Scapula Push Ups

Station 3 – 40 Seconds Cardio

You will be lead through this by the coach as part of the class.

2) Every 5:00 x 5 sets:

15 Cals Cardio or 150m-200m Run

15 Wallballs/Thrusters/Jumping Air Squats/DB Squats

15 Cals Cardio or 150m-200m Run

15 Burpees

Scale as needed to make sure you’re getting a minute rest. Have fun, time to breathe.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Who’s excited to be back!