*CVCF Gym Update – 5/24/20 – HERE

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

***Noon Zoom HERE (Password CVCF)

WOD:

1) Bench Press: 5 Reps Every 2:30 x 9 sets @ 70-80%

Last week. Dropping the reps next week. If you don’t feel recovered from “Murph” yet and your pecs are super tight feel free to push this to the end of the week. You could do your Deadlifts today instead if you’re feeling good there as there hasn’t been much low back/hamstring work the last couple of days.

Warm-up

Burn

Move

Sport

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 20 seconds/side Pigeon Stretch

Station 2 – 40 seconds Superman-to-Hollow Transitions

Station 3 – 40 seconds Alternating Lunge + 2-3 second Samson Stretch

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

2) 24 sets of :45 ON/:15 OFF:

Station 1 – “X” Step Ups

Station 2 – MT. Climbers (Wide)

Station 3 – Air Squats

Station 4 – Plank Hold

Station 5 – Curtsy Lunges

Station 6 – Shuttle Run or Machine

All stations are max reps/time today. Given the nature of the workout is all bodyweight movements feel free to add a weight vest or backpack if you want to make the workout more difficult. Step-ups can be done on box, stairs, couch, could be on or over chosen object.

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