*Power Hour Link HERE (Password CVCF)

**CVCF Gym Update – 5/10/20 – HERE

WOD:

1a) Warm-up – Passive:

1-2 minutes/side Pigeon Stretch

5/side Lateral Lunge w/20 second Hold in Bottom

Spend additional time mobilizing/stretching as needed.

1b) Warm-up – Active – 3 rounds for Quality:

20 Alternating Lunges

30 seconds/side Side Plank Hold

1 minute Machine/Run

For quality, not for time, perform at a pace that gets your heart rate up a little and warm.

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

1 – 6-10/side Single Arm Dumbbell Push Press

2 – 10-20 Double Dumbbell Russian Swings

3 – 10-16 Double Dumbbell Front Rack Reverse Lunges

4 – 10-20 Dumbbell Hang Power Cleans

5 – 30-50 Double-unders or 75-100 Single-unders

6 – 40 seconds Plank Up Downs

7 – 6-12 Burpees

8 – 20-30 Hollow Rocks

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. . Equipment needed for this workout is a Pair of Dumbbells and a Jump Rope.

*Workout order for today was…2,1,7,8,2,4,5,5,2,4,7,2,8,8,1,5,6,6,3,8,2,5,1,5,2,3,2,8,2,6

3) Accessory – Make-up Items You Missed From Earlier In The Week:

If you’ve done every bit of programming posted this week, than work on a movement, skill, etc. that is fun for you.

4) Secondary Conditioning: 30-60 minute Nature Walk

Try and get outside if the weather cooperates.

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