*CVCF Gym Update – 5/18/20 – HERE

**7:00 AM Zoom HERE (Password CVCF)

***Noon Zoom HERE (Password CVCF)

WOD:

1a) Warm-up – Passive:

1-2 minutes/side Armless Prayer Stretch

1-2 minutes/side Chest Opener On Wall (Arms Extended)

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 Scapula Push-ups

15 Glute Bridge-ups

1 minute Machine/Jog/Jump Rope

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

2) Strength/Volume Work – 5 sets of:

10 Push-up on Dumbbells +

20 Alternating Plank Rows +

10 Dumbbell Floor Press

Perform these as a super set, there should be no break anywhere, everything should be performed unbroken. Adjust reps as needed based on Dumbbell loading that you have. Rest 2 minutes between sets.

3) Gymnastics – Handstand Walk: 5 sets of 50-100ft

If you can’t Handstand Walk work on any facet of getting upside down.

4) Met-con – 4 rounds of:

200m Run

20 Dumbbell Deadlifts

10 Dumbbell Front Squats

Rest 2 minutes between intervals. Treat these as sprint efforts, get after it and go hard.

5) Accessory – Dumbbell Push Press: 100 Reps

Take your time. Rest as needed. Focus on quality reps, good positioning, and solid lockout overhead.

6) Secondary Conditioning – Every 4:00 x 4 sets:

2 minutes Machine or Run

100ft Odd Object Carry

10 Burpees

Work for consistent paces/output. Find something that is odd and difficult to carry, something out of the norm.

Warm-up

Burn

Move

Sport

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 40 seconds Machine/Jog in Place/Jump Rope

Station 2 – 5/side Alternating Dynamic Samson Stretch + 5 Air Squats

Station 3 – 5-10 Good Mornings + 5-10 Scap Pull-ups or Scapular Retractions for your Pull Movement

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

2) Every 1:00 x 20 sets:

Station 1 – 100-200m Run or Cardio

Station 2 – 10 Front Squats + 10 Deadlifts

Station 3 – “X” Turkish Get Up x 1-2/side

Station 4 – 10-20 “Upper Body Pull”

Station 5 – 5-8 x 4 MT Climbers + Vertical Jump

All pieces today are fixed output. Goal is to pick reps/loads that you can maintain for each movement for the 4 cycles. Going shorter after two longer sessions the last two days. This would be an opportunity to push some higher volume/difficulty of movements knowing that you only have to hit each one for four sets.

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