*Zoom Power Hour Link HERE (Password CVCF)

**CVCF Gym Update – 4/26/20 – HERE

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

WOD:

1) Warm-up – Active – 9 minute AMRAP:

3 Sumo Inchworms

6 Scapula Push-ups

12 Alternating Lunges

1 minute Machine or 200m Jog

For quality, not for max reps.

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

1 – 8-12 Double Dumbbell Hang Muscle Snatch

2 – 20-30 Dumbbell Deadlifts

3 – 1-2/side Dumbbell Turkish Get-up

4 – 3-8/side Single Arm Dumbbell Thruster

5 – 5-10 V-Up + Roll + Arch-up + Roll

6 – Max Effort Unbroken Push-ups

7 – 40 seconds Air Squats

8 – 6-12 Burpees

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. For Station 5, 1 Rep consists of, 1 V-Up, then perform a roll/transition from Hollow to Superman and perform an Arch-up, then roll/transition back to Hollow, and repeat for additional reps. Equipment needed for this workout is a Pair of Dummbells.

*Order for today’s Power Hour Was…6,8,5,7,4,1,2,7,2,6,1,2,1,6,2,4,6,2,7,2,5,4,2,7,6,6,2,8,4,7…There was NO station 3. Have fun!

3) Accessory: Do something for yourself

Eat some cookies, take a hot bath, turn of your e-mail for the rest of the day, do something for YOU.

4) Secondary Conditioning: 30-60 minute Walk

Get outside and spend some time in the sun.

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