*CVCF Gym Update  – 3/19/20 – HERE

**For many of us the simple fact of not driving to and from the gym frees up some time, use this as an opportunity to take care of your body, mobilize a little more, practice some more skills, do some extra accessory work.

WOD:

1a) Warm-up – Passive – For Quality:

2 minutes/side Pec Stretch

2 minutes/side Couch Stretch

Take your time, stretch longer that prescribed if you need it. 

1b) Warm-up – Active – 16 sets of :20 ON/:10 OFF

Odd – Lateral Lunges

Even – Plank Shoulder Taps

Focus on position and quality not volume of reps. Treat the Lunges as active stretch/mobility.

1c) Warm-up – 3 rounds for Quality:

10 Arm Hugs 

10 Arm Twist

10/side Fanny Wackers

For quality, not time.

2a) Strength/Volume Work – Every 2:00 x 5 sets:

20 Alternating Dumbbell Reverse Lunges

20 Alternating Single V-Ups

Add a household item as needed if you want loading. Scale volume as needed to fit the time domain for your abilities.

2b) Strength/Volume Work – Every 2:00 x 5 sets:

20 Dumbbell Push Press

20 Hip Thrusts w/Pause

Add a household item as needed if you want loading. Scale volume as needed to fit the time domain for your abilities.

3) Met-con – AQAP:

30 Dumbbell Thrusters

20 Burpee/Burpee-To-Target/Burpee Lateral Jump Over Dumbbell

40 Dumbbell Front Squats

30 Burpee/Burpee-To-Target/Burpee Lateral Jump Over Dumbbell

50 Dumbbell Goblet Squats

40 Burpee/Burpee-To-Target/Burpee Lateral Jump Over Dumbbell

Have fun, enjoy the opportunity.

4a) Accessory – 7 sets for Quality:

6 Deadbugs

10 Alternating Single Leg Good Mornings

For quality, not for time, perform at a conversational pace.

4b) Accessory – 5 sets of: 7 Per/Position Bent Over “YAT”

For quality and activation, not for time.

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