*CVCF Gym Update – 5/24/20 – HERE

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

***Noon Zoom HERE (Password CVCF)

WOD:

1a) Warm-up – Passive:

1-2 minutes/side Wrist Stretch

2 minutes Active Squat Hold

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 Alternating Scorpions

10 Squat Thrust

10 Alternating Toe-Ups

Spend additional time warming up as needed.

2) Strength/Volume Work – 4 complexes/side:

5-10 Single Arm Dumbbell Floor Press +

5 Dumbbell Half Turkish Get-up +

1 Dumbbell Turkish Get-up +

5-10 Single Arm Dumbbell Push Press

Scale volume of reps up or down as needed based on loading you have. Rest 60-90 seconds between sides. Alternate sides back and forth. Upon completing the full TGU, perform the Push Press at the top of the rep, and then finish the complex by coming back down through the TGU to finish.

3) Met-con – AQAP:

30 Dumbbell Box Step-Overs

60 Medball-to-Shoulder T+G

30 Pistols

You pick the item you’re stepping up/over on. If you don’t have Pistol Squats you can either scale to an assisted version, or do 2x or 3x the reps in Alternating Lunges or Air Squats. Medball to Shoulder will be light, so hold on, tap and go, even though it’s light, don’t let your back positioning go out the window.

4) Accessory – Suitcase Carry: 6 x 50ft/side

Rest 60 seconds between sets. Use whatever object you have access to, barbell, kettlebell, dumbbell, 5 gallon pale, backpack, water jug, etc. Increase distance appropriately if you don’t have something of heavy load.

5) Secondary Conditioning – Run: 10 x 200m

Sprint efforts, go hard, but try and be relatively consistent. Warm-up appropriately. Rest between intervals is 2x the time it took you to run the interval just performed.

Warm-up

Burn

Move

Sport

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 20 seconds/side Pigeon Stretch

Station 2 – 40 seconds Superman-to-Hollow Transitions

Station 3 – 40 seconds Alternating Lunge + 2-3 second Samson Stretch

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

2) 24 sets of :45 ON/:15 OFF:

Station 1 – “X” Step Ups

Station 2 – MT. Climbers (Wide)

Station 3 – Air Squats

Station 4 – Plank Hold

Station 5 – Curtsy Lunges

Station 6 – Shuttle Run or Machine

All stations are max reps/time today. Given the nature of the workout is all bodyweight movements feel free to add a weight vest or backpack if you want to make the workout more difficult. Step-ups can be done on box, stairs, couch, could be on or over chosen object.

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