*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 Bench Press @ 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.

1b) 17:30 – 25:30 – Every 2:00 x 4 sets: 6-8/side Single Arm Bent Over Landmine Row

Most of you likely don’t have a landmine on at home. So, take your barbell and put in a corner in the room. Load the one end just as you would with a landmine and perform your Rows. If you’re working with lighter loads you can put on object on the end of the barbell in the corner to ensure that it stays down.

Warm-up

Burn

Move

Sport

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 40 seconds Machine/Jog in Place/Jump Rope

Station 2 – 5/side Alternating Dynamic Samson Stretch + 5 Air Squats

Station 3 – 5-10 Good Mornings + 5-10 Scap Pull-ups or Scapular Retractions for your Pull Movement

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

2) Every 1:00 x 20 sets:

Station 1 – 100-200m Run or Cardio

Station 2 – 10 Front Squats + 10 Deadlifts

Station 3 – “X” Turkish Get Up x 1-2/side

Station 4 – 10-20 “Upper Body Pull”

Station 5 – 5-8 x 4 MT Climbers + Vertical Jump

All pieces today are fixed output. Goal is to pick reps/loads that you can maintain for each movement for the 4 cycles. Going shorter after two longer sessions the last two days. This would be an opportunity to push some higher volume/difficulty of movements knowing that you only have to hit each one for four sets.

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