*CVCF Gym Update – 5/29/20 – WE’RE OPENING

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

***Noon Zoom HERE (Password CVCF)

****There will be no Move Programming today, sub accordingly based on gear in the Sport programming

WOD:

1a) 0:00 – 6:00 – Back Squat: 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.

1b) 6:00 – 14:00 – Close Stance Front Squat: 10 Reps Every 2:00 x 4 sets

Perform this with you feet completely straight and as close together as possible while maintaining good lumbar position. Load as deemed fit.

1c) 14:00 – 20:00 – Plyo Bulgarian Split Squats: 5/side Every 2:00 x 3 sets

This should be done with no loading, or light Dumbbells. Extended out of the Split Squat and explode off the forward leg into the air. Reset your position on each rep.

1d) 20:00 – 23:00 – Banded Pull Throughs: 3 minute AMRAP

Max reps for quality. Focus on loading your hamstrings and really snapping open aggressively.

Burn

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 10 Alternating Quad Stretch + 10 Alternating Toe-ups

Station 2 – 5 Inchworms

Station 3 – 40 seconds Cardio

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

2) Every 1:00 x 20 sets:

Station 1 – Lunges

Station 2 – 40 Seconds Hollow Hold + Flutter Kicks

Station 3 – Step ups

Station 4 – Sit Ups

Station 5 – Cardio

Max reps at each station except for station 2. No built in transitions anywhere, 20 minutes of work!

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