*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 – Bench Press: 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 – Supinated Bent Over Barbell Row: 10 Reps Every 2:00 x 4 sets

Work to establish a position as close to parallel with the floor as possible. Use loading that you can get 6-8 reps strict, and then make the last few reps a little more full body to overload your pull.

1c) 14:00 – 20:00 – Strict Pull-up: 5 Reps Every 2:00 x 3 sets

Add load/assistance as deemed fit.

1d) 20:00 – 23:00 – Seated Behind the Neck Barbell Strict Press: 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 – 10-20 Reach For Opposite Foot With Pause

Station 2 – 20 Glute Bridge Ups

Station 3 – 40 Seconds Cardio

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

2) Every 1:00 x 30 sets:

Station 1 – 20 Mountain Climbers + 20 Second Plank Hold

Station 2 – 40 Seconds Max “Plate or Book Hops”

Station 3 – 10-20 Chair Dips

Station 4 – 10-20 Curtsy Lunges With “X” Item

Station 5 – 20-40 Air Squats

Perform this as a pick-up where you left off when you re-start each interval.

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