*CVCF Gym Update – 5/10/20 – HERE

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

***Noon Zoom HERE (Password CVCF)

WOD:

1a) 0:00 – 12:30 – Every 2:30 x 5 sets: 5 Deadlifts @ 70-80%

Same weight as last week. Adjust loading slightly up or down based on difficulty of last weeks sets. We’ll be hitting 7 sets next week and then 9 sets again the following week so be mindful of that. Set the bar Dead on the floor each rep.

1b) 12:30 – 20:30 – Every 2:00 x 4 sets: 10/side Single Leg Romanian Deadlift

Perform with whatever you have access to, Dumbbell/Kettlebell/Barbell/Band, etc. Perform all 10 reps on 1 side before switching to the other.

1c) 21:30 – 25:30 – 4 minute AMRAP: 

10 Single Arm Russian Swings Right

10 Single Arm Russian Swings Left

AMRAP for 4 minutes alternating hands back and forth. Focus on really loading your Hamstrings and an aggressive hip snap to open up.

Warm-up

Burn

Move

Sport

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 40 second Front Plank Hold

Station 2 – Squat Hold w/10-20 Alternating Reach Overhead

Station 3 – 10 Superman Arch-ups + 3-5 Burpees

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

2) 25 sets of :30 ON/:30 OFF:

Sets 1-5 – Cardio, Jump Rope, Box Jumps, High Knees In Place, Mt. Climbers, Plank Jacks, Lateral

Sets 6-10 – Pistols or Single Leg Squats To Couch

Sets 11-15 – DB, KB, BB, Medball, HHI, Deadlifts

Sets 16-20 – Wall Balls

Sets 21-25 – OH Sit-ups with DB, Plate, KB, BB, House Hold Item

Today’s piece is max reps @ each station. Dictate your output by the loading of your movements as well as the pace your perform the movements at. We encourage airing on the lighter side as this should be a volume piece getting lots of reps in, and it will allow you to keep moving. If you have questions regarding scaling please make sure you know them ahead of time, we will also post this in the FB group where you can ask for scaling options.

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