*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:

1) Every 3:00 x 10 sets:

10 Dumbbell Box Step-ups 50/35 @ 24/20

10 Dumbbell Squat Cleans 50/35

10 Burpee Box Jumps 24/20

Scale as needed. We want you getting a bare minimum of 30 seconds rest, many athletes should be able to attain 1 minute of rest. Scale volume of reps as needed for maintainable output.

Zoom EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 5 Inchworm + Calf Stretch

Station 2 – 5-8 Wall Therapy Squats

Station 3 – 20 Second Hollow Hold + 10 Hollow Rocks

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

2) 40 sets of :20 ON/:10 OFF:

Set 1 – Jump Lateral “x” Object

Set 2 – Jump Lateral “x” Object

Set 3 – Household Item Bent Over Row

Set 4 – Household Item Bent Over Row

Set 5 – V-ups

Set 6 – V-ups

Set 7 – Weighted Wall Sit Hold

Set 8 – Weighted Wall Sit Hold

Tabatta intervals for this workout. You are performing the same movement for 2 intervals then rotating to the next. Upon completing the 8 set cycle, 4 minutes, go back to the start to complete 4 more cycles, for a total of 40 sets, 20 minutes.

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

Get back after it. Day 1 in the books!