*CVCF Gym Update – 5/18/20 – HERE

**7:00 AM Zoom HERE (Password CVCF)

***Noon Zoom HERE (Password CVCF)

WOD:

1a) Warm-up – Passive:

2 minutes Hockey Stretch

2 minutes Squat Hold w/Alternating Reach Overhead

Spend additional time stretching and mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

5 Cat Cows

10 Alternating Lateral Lunges

30 seconds/side Side Plank Hold

For quality, not for time. Spend additional time warming as needed.

2) Strength/Volume Work – Every 3:00 x 5 sets:

3 Single Arm Dumbbell High-Pulls +

3 Single Arm Dumbbell Muscle Clean +

3 Single Arm Dumbbell Hang Power Clean +

3 Single Arm Dumbbell Thruster

Perform all 12 reps on 1 side as a complex and then on the other side, that makes a set. Scale reps up as needed based on the loading you have.

3) Met-con – 3 rounds for Max Reps:

1 minute Wall Balls

1 minute Dumbbell Swings

1 minute Single or Double-unders

1 minute Rest

Max Reps @ each station. Get after it and go hard. Swings can be a single Dumbbell Overhead, or a Double to the Shoulder based on the loading you have.

4) Accessory – 3 sets of:

20 V-Ups +

20 Hollow Rocks +

45 second/side Side Plank Hold or Star Side Plank Hold

Perform movements back-to-back as a superset. Rest 90-120 seconds between sets.

5) Secondary Conditioning: 60 minute Walk/Ruck

Get outside and enjoy the sun.

Warm-up

Burn

Move

Sport

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 10 Squat Thrusts

Station 2 – 30 seconds Duck Walk

Station 3 – 20 seconds/side Pec Stretch Against Wall

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

2) Every 2:00 x 15 sets:

Station 1 – 20 Wall Balls/D-Ball Squat/Odd Objects Squats + 30 Russian Twists w/Object

Station 2 – 40 Alternating Lunges + 10 Push-up + Shoulder Tap Each Side

Station 3 – 5-10 Wall Climbs or 10-15 Inchworms (No Push-up)

This will be 5 cycles of each station. Pick reps so you have around 30 seconds of rest the first cycle through. Scale volume of movements as needed.

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