*CVCF Gym Update – 5/18/20 – HERE

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

***Noon Zoom HERE (Password CVCF)

WOD:

1a) Warm-up – Passive:

2 minutes Hockey Stretch

2 minutes Squat Hold w/Alternating Reach Overhead

Spend additional time stretching and mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

5 Cat Cows

10 Alternating Lateral Lunges

30 seconds/side Side Plank Hold

For quality, not for time. Spend additional time warming as needed.

2a) Strength/Volume Work – Every 2:00 x 3-5 sets:

2 Clean Hang High Pulls +

2 Hang Squat Clean +

2 Halting Split Jerk +

Perform as a complex. Keep the weights light to moderate and use this as warm-up/skill work.

2b) Battery Work – AQAP:

30 Squat Clean and Jerks 185/135

Scale as needed. Keep it under 10 minutes.

3) Met-con – 3 rounds for Max Reps:

1 minute D-Ball Squats

1 minute Kettlebell Swings

1 minute Single or Double-unders

1 minute Rest

Max Reps @ each station. Get after it and go hard. Swings can be a single Dumbbell Overhead, or a Double to the Shoulder based on the loading you have.

4) Accessory – 3 sets of:

20 V-Ups +

20 Hollow Rocks +

45 second/side Side Plank Hold or Star Side Plank Hold

Perform movements back-to-back as a superset. Rest 90-120 seconds between sets.

5) Secondary Conditioning: 60 minute Walk/Ruck

Get outside and enjoy the sun.

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