*Zoom EMOTM of the Day @ Noon Today HERE (Password is 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:

1a) Warm-up – Passive:

1-2 minutes/side Pigeon Stretch

1-2 minutes/side Hurdler Stretch

Spend additional time stretching and mobilizing as needed.

1b) Warm-up – Active – 5 minute AMRAP:

5 PVC/Band/Towel Pass Throughs

4 Alternating Wide, Pause, Lunges

3 Wall Therapy Squats

For quality not for time.

2) Strength – Volume Work – 4 rounds for Quality:

15 Dumbbell Lat Pull Overs

10/side Dumbbell Bird Dog Row

5/side Dumbbell Pause (3 seconds) Bulgarian Split Squats

Rest 90-120 seconds between sets.

3) Gymnastics/Skill – 10 minute AMRAP:

5 Candle Sticks

2-5 Wall Climbs

Scale as needed. Focus on the skills and positions and not speed.

4) Met-con – AQAP:

1 mile Run/2000m Row or Ski/4000m C2 Bike/4800m Assault Bike

Then…

20-30-40 Burpees

10-15-20 Dumbbell Clean and Jerks

Then…

1 mile Run/2000m Row or Ski/4000m C2 Bike/4800m Assault Bike

Scale as needed.

5) Accessory – 30-20-10 for Quality:

Dumbbell Z-Press

Alternating Dumbbell Bicep Curls

Take your time and focus on position and activation. Curls are 15-10-5/side.

6) Secondary Conditioning – Run/Row/Ski/Bike – 7 sets of:

3 minutes Hard Effort

3 minutes Rest

Work for consistent but hard efforts.

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

Warm-up

Burn

Move

Sport