*Zoom Power Hour Link HERE (Password CVCF)

**CVCF Gym Update – 5/4/20 – HERE

WOD:

1a) Warm-up – Passive:

2 minutes 90-to-90 Rotations

2 minutes Cat/Cow

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

1 minute Jump Rope or Carido Machine/Run

10 Alternating Curtsey Lunges

1 minute “Y” Hold

For quality, not for time.

2) Strength/Volume Work – Every 3:00 x 5 sets:

10 Dumbbell Romanian Deadlifts

20 Dumbbell Z-Press

30 Alternating Low Step-ups

Scale volume as needed, this should be pretty steady state using most of the 3 minute window.

3) Met-con – 20 minute AMRAP:

21 Alternating Dumbbell Squat Snatch

150 Double-unders or 300 Single-unders

15 Alternating Dumbbell Squat Snatch

100 Double-unders or 200 Single-unders

9 Alternating Dumbbell Squat Snatch

50 Double-unders or 100 Single-unders

18 Wall Balls

200m Run

30 Wall Balls

200m Run

42 Wall Balls

200m Run

Remaining time Max Calories Machine or Max Burpees

Scale as needed. We want you getting to the Max Reps at the end, so scale appropriately so you get there with at least a couple of minutes.

4) Accessory – 5 sets of: 10/side Side Bends

Use Band, Kettlebell, Household Item, Child, etc. Rest 60 seconds between sets.

5) Secondary Conditioning – 24 minute AMRAP – Machine or Run:

40 seconds @ 80%

20 seconds @ 40%

Work for consistent paces for each respective pace.

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

Warm-up

Burn

Move

Sport

Power Programming Follow Along