*7:00 AM Zoom HERE (Password CVCF)

**Noon Zoom HERE (Password CVCF)

WOD:

1a) Warm-up – Passive:

1-2 minutes/side Low Dynamic Samson Stretch

1-2 minutes L-Sit On Wall (Low Back)

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

1 minute Machine/Run/Skip Rope

10 Alternating Step-ups

20 second Active Bottom of Squat Hold

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

2) Strength/Volume Work – 5 sets of:

3 Dumbbell Pause Front Squats

3 1 + 1/4 Dumbbell Front Squats

3 Front Squats

Rest 90-120 seconds between sets. Adjust reps up as needed based on Dumbbell loading you have. For the Pause Squats hold the bottom position for 2-3 seconds each rep.

3) Gymnastics – 5 sets of: 5-10 “Pull” Reps

Work with whatever you have at home. This could be anything from a Towel Row off a Door, Bent Over Barbell Row, Pull-up, Muscle-up, whatever you have access to. Rest 90-120 seconds between sets.

4) Met-con – 5 rounds AQAP:

10 Single Arm Dumbbell Overhead Squats

10 V-Ups/Toes-to-Rig/Knees-up/Toes-to-bar

Scale as needed. Push the intensity, this should be a pretty quick workout, 4-7 minutes. For the Overhead Squats split the reps on each side. If your Dumbbells are light than double the reps. If you don’t have the mobility you can scale to and Overhead Lunge or a Front Squat.

5) Accessory – For Quality: 400m Walking Lunges

Yup more lunges. This is a great way to work your legs, work on activation, while flushing them at the same time.

6) Secondary Conditioning – Machine or Run – 6 rounds of:

1 minute Hard Effort

30 Jumping Air Squats

Repeat 1 minute Distance

Rest 3 minutes between rounds. Example for this piece, is, athlete hits 289 meters on their rower in the first minute, then hits the 30 Jumping Air Squats, then repeats the 289 meters to finish the round. Whatever distance/calories you complete in the first minute you repeat to finish the round.

Warm-up

Burn

Move

Sport

WOD Demo + Thoughts

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 5 Tuck Jumps + 20 Fanny Wackers + 20 High Knees

Station 2 – 5-10 Hollow-to-Superman Transitions

Station 3 – 5-10 Squat-Stand-Squat Stand Drill

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

2) Every 3:00 x 12 sets:

Sets 1-4 – 200m Run or 15/12 Calories Machine + 20 Box Jumps +15 V-Ups

Sets 5-8 – 5 Dumbbell Man Makers + 20 Box Step-Overs + 15 Hollow Rocks

Sets 9-12 – 20 Dumbbell or Barbell Snatch + 20 Dumbbell or Barbell Thrusters

Today’s piece is extended efforts with repetition, no rotation. Scaling becomes more important in a piece like this because you get less of a reprieve from the movements since you are hitting them multiple rounds in a row. You should be looking for a bare minimum of 30 seconds rest on each set. Loading should allow you to move unbroken for most if not all of the sets…if their is too much break down in the sets you won’t be able to finish in the round time. If you don’t have a box, use a household item to jump over, you can use stairs to step up and down on. Sub for the Man Makers can be a 5-10 Clean and Jerk with the Barbell or 15-20 Plate Ground to Overhead. Man Maker will be a Burpee w/hands on Dumbbells and a Clean and Jerk with the Dumbbells. Time spent on the machine/run for the first 4 sets shouldn’t take over a minute, scale appropriately.

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