Power: Friday, June 5th, 2020
*We’re Opening…HERE’s the Deets
**Noon Zoom HERE (Password CVCF)
***To coincide with our new programming structure, you will find programming going forward under Move, Power, Sport, and Competition. For the next 3 days we will be posting just an EMOTM for people to do as a group in class, or feel free to do your own thing. Full programming and class structure will go into affect on Saturday.
WOD:
1a) 0:00 – 6:00 – Deadlift: 3 Reps Every 2:00 x 3 @ 80-90% of 1RM
Make an appropriate jump on your loading based on how your sets felt through the last cycle. Set the bar Dead each rep.
1b) 6:00 – 14:00 – Single Leg Kettlebell Romanian Deadlift: 6-8 reps/side 2:00 x 4 sets
Perform all reps on 1 side before switching to the other side. Focus on positioning over load.
1c) 14:00 – 20:00 – Hip Thrust: 10 Reps Every 2:00 x 3 sets
Load as heavy as deemed fit.
1d) 20:00 – 23:00 – Sumo Stance Good Morning: 3 minute AMRAP @ 45/35
Max reps for quality.
Zoom EMOTM of the Day:
1) Warm-up – Every 1:00 x 9 sets:
Station 1 – 20 Second Side Plank Hold
Station 2 – 10 Air Squats + 10 Scapula Push Ups
Station 3 – 40 Seconds Cardio
You will be lead through this by the coach as part of the class.
2) Every 5:00 x 5 sets:
15 Cals Cardio or 150m-200m Run
15 Wallballs/Thrusters/Jumping Air Squats/DB Squats
15 Cals Cardio or 150m-200m Run
15 Burpees
Scale as needed to make sure you’re getting a minute rest. Have fun, time to breathe.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Who’s excited to be back!
