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**CVCF Gym Update – 4/26/20 – HERE

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WOD:

1a) Warm-up – Passive:

2 minutes Pancake Hold/Stretch

1-2 minutes/side Couch Stretch

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 Alternating Squat w/Reach Overhead

5/side Airplanes

For quality/not time. Add additional warm-up/movement prep as needed/desired.

2a) Strength/Volume Work – Heavy set for the Day: 

3 1 + 1/4 Back Squats +

3 Pause Back Squats (2 second Hold)

Warm-up as needed. Perform this from the floor. Get comfortable with Cleaning the bar, and moving from the Front Rack to the Back Rack. Build as heavy as deemed fit. Rest 2-3 minutes between sets. Take as many sets as needed to establish your heavy set for the day. Reference last week for loading.

2b) Strength/Volume Work – Every 2:00 x 3 sets:

5/side Single Leg Good Mornings +

5 Sumo Stance Good Mornings

Work your balance and coordination here while focusing on range of motion and activation. Add loading with a Dumbbell or Medball in the Goblet Position, or even just a broomstick to emulate having a barbell. Perform movements as a super set.

3) Met-con – 5 rounds AQAP:

10 D-Ball Bear Squats

10 Deadlifts 185/135

Sprinty workout, push the pace and bring the intensity.

4) Accessory – 3 sets of:

10 Hip Thrusts +

20 Alternating Single Leg Tuck Crunch w/Pause

Rest 90-120 seconds between sets. Perform movements as a super set.

5) Secondary Conditioning – 10 sets of: 30 second Hill Sprint/Run

2 minutes Walk between sets. Get after these and push hard.

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

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

Warm-up

Burn

Move

Sport

WOD Demo + Thoughts