*CVCF Gym Update – 5/18/20 – HERE

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

***Noon Zoom HERE (Password CVCF)

WOD:

1a) 0:00 – 17:30 – Every 2:30 x 7 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 each rep.

1b) 17:30 – 25:30 – Every 2:00 x 4 sets: 10/side Single Leg Hip Thrusts

Perform all reps on 1 side before switching to the other. Add load as deemed fit. Hold the top position for a brief contraction each rep.

Warm-up

Burn

Move

Sport

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 10 Squat Thrusts

Station 2 – 30 seconds Duck Walk

Station 3 – 20 seconds/side Pec Stretch Against Wall

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

2) Every 2:00 x 15 sets:

Station 1 – 20 Wall Balls/D-Ball Squat/Odd Objects Squats + 30 Russian Twists w/Object

Station 2 – 40 Alternating Lunges + 10 Push-up + Shoulder Tap Each Side

Station 3 – 5-10 Wall Climbs or 10-15 Inchworms (No Push-up)

This will be 5 cycles of each station. Pick reps so you have around 30 seconds of rest the first cycle through. Scale volume of movements as needed.

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