*New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th)

**9:00 AM Zoom Class Link HERE (Password is CVCF)

WOD:

1a) Warm-up – Passive:

2 minutes Pancake Stretch

2 minutes Child Pose

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 Quad Stretch

10 Bird Dog

10 Glute Bride-up w/3 second Hold @ Top

Take your time and add additional work as needed.

2) Strength/Volume Work – Every 1:00 x 12 sets:

1- 10 Sumo Banded Deadlifts (Pause At Top 2 Seconds)

2- 50-100′ HSW or Lateral Couch Walk

3- 100m Sprint or 30 seconds Double-unders

If you’re jumping in on the Power Hour Workout use this as extended warm-up and skill work.

3) Met-con – “Power Hour” – Every 1:00 x 60 sets:

1 – 3-5 Each of Dumbbell Hang Power Clean + Front Squat + Shoulder-to-Overhead

2 – 10-16 Alternating Dumbbell Power Snatch

3 – 14-20 Alternating Dumbell Plank Rows

4 – 10-16 Alternating Dumbbell Box Step-ups

5 – 8-12 Burpees

6 – 10-20 Tuck Crunches

7 – 10-20 Box Jumps

8 – 30 seconds Jumping Air Squats

The actual ordering of this workout will be announced live as we do it on Zoom at 9:00 AM. You will have 8 stations. We will be doing a randomized drawing of the movements ahead of time, so there is the possibility that some of the movements aren’t even done, while others could be done a lot, a true hopper style workout. In order to not let things get too crazy with movement rotations, we will be doing each movement for double sets, so there will be a total of 30 randomized draws. As always we encourage you to scale reps/weights/etc. up or down as needed depending on your abilities. We look forward to working out with you guys. For Station one, if you’re doing 3 reps for example, the station should be perform as 3 Hang Power Cleans + 3 Front Squats + 3 Shoulder-to-Overhead. Equipment needed for this workout is a Pair of Dumbbells and a Box.

*Today’s Power Hour Workout was the following order…2, 3, 6, 1, 5, 3, 7, 3, 7, 4, 2, 5, 6, 4, 7, 3, 6, 1, 6, 8, 4, 2, 5, 8, 8, 2, 6, 7, 6, 2

4) Accessory – For Quality: 400m Walking Lunges

Take your time and focus on position and activation.

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