*CVCF Gym Update – 5/29/20 – WE’RE OPENING

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

***Noon Zoom HERE (Password CVCF)

****There will be no Move Programming today, sub accordingly based on gear in the Sport programming

WOD:

1a) Warm-up – Passive:

2 minutes Child’s Pose

1-2 minutes/side Pigeon Stretch

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

20 Bodyweight Romanian Deadlifts

10 Air Squats

5 Inchworms

Spend additional time warming up as needed.

2) Strength/Volume Work – Every 4:00 x 5 sets:

5 Pause Front Squats

50ft Front Rack Walking Lunge

5 Pause Back Squats

50ft Back Rack Walking Lunge

This is performed as a complex. If you don’t have space to do walking lunges, then perform 16 alternating lunges in place.

2) Met-con – 10 sets of 2:00 ON/1:00 OFF:

200m Run

Max Burpee Over “X”

Burpees can be Bar Facing, Dumbbell Facing, normal burpees, jump over a crack.

3) Accessory – 16 sets of :20 ON/:10 OFF:

Sets 1-8 – Wall Facing Handstand Hold

Sets 9-16 – Hollow Rocks

Work for consistent reps. Don’t max yourself out in the first couple of sets. If you can’t hold the Handstand for 20 seconds, scale the work down, and add it to the rest.

4) Secondary Conditioning – Run – 3 sets of:

4 minutes Easy

3 minutes Easy-Moderate

2 minutes Moderate

1 minute Hard

Rest 3 minutes between intervals. Work for consistent paces for each respective effort through each set.

Burn

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 10 Alternating Quad Stretch + 10 Alternating Toe-ups

Station 2 – 5 Inchworms

Station 3 – 40 seconds Cardio

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

2) Every 1:00 x 20 sets:

Station 1 – Lunges

Station 2 – 40 Seconds Hollow Hold + Flutter Kicks

Station 3 – Step ups

Station 4 – Sit Ups

Station 5 – Cardio

Max reps at each station except for station 2. No built in transitions anywhere, 20 minutes of work!

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