*CVCF Gym Update – 5/10/20 – HERE

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

***Noon Zoom HERE (Password CVCF)

WOD:

1a) Warm-up – Passive:

1-2 minutes/side Couch Stretch

1-2 minutes/side Low Samson Stretch

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

1 minute Jump Rope

5 Wall Therapy Squats

:30 Second Active Squat Hold + Press Out

For quality, not for time.

2a) Strength/Volume Work – 5 sets of:

4 Pause Front Squats +

4 Alternating Front Rack Reverse Lunges

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom of each Squat for 2-3 seconds, no bounce to get up.

2b) Strength/Volume Work – 5 sets of: 5/side Single Leg Romanian Deadlift + 20 second Hold on 5th Rep

Rest 60-90 seconds between sets. Perform all reps on 1 side before switching to the other. On the 5th rep hold the bottom position for 20 seconds. Use any type of household item, Dumbbell, Kettlebell, Medball, etc.

3) Met-con – 3-5 rounds of:

25/20 Cal Bike/Assault Bike/Ski/Row or 400m Run

50 Air Squats

100ft Front Rack Walking Lunge 95/65

Rest 2 minutes between rounds. Hit with proper intensity based on the rest between rounds. Perform number of rounds based on how much training you’re looking to do.

4) Accessory – 5 sets of:

5/side Bulgarian Split Squats +

10 Pendlay Rows

Rest 60-90 seconds between sets.

5) Secondary Conditioning – Ski/Bike/Row/Run:

6 rounds of 1:30 ON/1:30 OFF

5 minutes Rest

6 rounds of 2:00 ON/3:00 OFF

Work for consistent efforts/paces on each respective time domain.

Warm-up

Burn

Move

Sport

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 5 Inchworm + Push-up

Station 2 – 40 seconds of Alternating Lunge w/2-3 second Samson Stretch Hold

Station 3 – 5-10 Wall Therapy Squats

For quality, not for reps.

2) Every 3:00 x 9 sets:

Station 1 – 20-40 Burpees

Station 2 – 20 DB/KB/BB Snatches + 20 DB/KB/BB/Medball Reverse Lunges

Station 3 – 40 Air Squats + 20 DB/KB/BB/Medball/Band Deadlifts

As always, these reps might not be perfect for everyone’s ability/loading options they have. Please scale reps down, or in some cases up as needed based on abilities, objects you have to work with, and of course the desired output/intensity you’re personally looking for…it doesn’t always have to be crushing. We want you having a minimum of 30 seconds Rest at each station.

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