5VCF Workout for Tuesday, April 14th

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

Warmup
4 Rounds:
10 Broomstick goodmorning
10 Broomstick passthrough
10 Alt Bromstick OH Lunge w/twist
25 Jumping Jacks

Metcon

Part A:
A1) Split Squat:
3×5 ea leg

A2) Weighted push-up/push-up:
3xME

Part B:
4 Rounds for total reps:
:45 ME Goblet Squat
:15 rest
:45 ME RKBS/Object swing
:15 Rest
:45 ME Chair Dips
:15 rest

Bonus Metcon

Bonus Part A:
12:00 EMOM:
1) 10 SDHP
2) 12 DB Hammer Curls (6 ea)

Bonus Part B:
Every 3:00 for 18:00:
5 SA Hang Clean & Split Jerk – R
5 SA Deadlift – R
50 DU/100 SU
5 SA Hang Clean & Split Jerk – L
5 SA Deadlift – L

5VCF Workout for Monday, April 13th

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

Warmup
10:00 moderate pace:
12 Air squat over fence
6 T-push-up (3 ea side)
:30 Hollow Hold
20 Crazy Finnish Exercise

Metcon

Part A:
10:00 EMOM:
1) 5 Squat Clean w/object
2) 5 Push Press w/pause

Use same object for both

Part B:
3 Rounds For Time: (15:00 cap)
30 Abmat Sit-up
10 HSPU/Piked Push-up/HRPU
30 Alt SA FR Forward Lunge


Bonus Metcon

Bonus Part A:
A1) Snatch Balance:
3×5

A2) Jerk Balance:
3×5

Bonus Part B:
For Total Reps:
2:00 ME Bike/Row/Run
2:00 Rest
2:00 ME Burpee over object
2:00 Rest
2:00 ME Thrusters (45/35)
2:00 Rest
2:00 ME Bike/Row/Run

Member of the Month – Jon Velotta

Congrats to Jon who is our latest 5VCF Member of the Month!

He has been crushing the at home workouts lately and has seen fantastic improvements since coming into the gym two and half years ago. Read his story below:)

Keep up the awesome work Jon! We are grateful to have you as part of the community

Big thanks to Rattlesnake Market and Cafe for sponsoring our Member of the Month!! The Cafe side is doing doing take out and some delivery and the Market side is open. Please show your support and stop in there:)

Check out what Jon had to say…

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5VCF Workout For Saturday, April 11th

“>Click here to join any of the live stream classes.

(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

5:00 Mobility

*then*

3 rounds:
10 broomstick goodmorning
10 glute bridge w/pause
10 hollow rock
10 superman raise

Metcon

Part A:

10:00 EMOM:
1) 8 deadlift/heavy object pick-up
2) 5 Inchworm + push-up

Part B:

27-21-15-9:
Double Pulsing Goblet Squat/air squat
Crunches
Piked Shoulder Taps

Bonus Metcon

Trail Run/Ruck:

60:00 of hiking/trail running/rucking, etc. Get outside and move with a purpose. Make this a challenge. You push yourself here.

*Take photo of where you went and post/tag us*

5VCF Workout For Friday, April 10th

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

8:00 at warmup pace:
20 flutter kick
10 jumping air squat
5 Plank up/down

Metcon

Part A:

3 Rounds for quality:
10 SA Curls
10 SA Bent-over-Row w/pause

Any Object for these:
soup can
purse/small bag
db/kb
small bucket
book
plastic bag w/apples
anything

Part B:

For Time: (16:00 Cap)
30 Burpees
60 Alt Overhead Lunge
30 Burpees

*you can drop number of burpees if you need in order to finish under 16:00. either 20 burpees or 15 burpees. For the overhead lunges, you can sub either a front rack lunge or just bodyweight lunge.

Bonus Metcon

Bonus Part A:

A1: Ghost Jerks:
3×12

A2: Turkish Get-up:
3×6 ea arm

Can use db/soup can/book for tgu

Bonus Part B:

3 Rounds :
100 Du/200 Su
10 SA Push Press – R arm
10 SA Push Press – L Arm
10 Pull-up

Can use arm circles w/high knees for du/su
can use any object to press overhead
Can sub bent-over row for pull-up

5VCF Workout For Thursday, April 9th

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

3 Rounds:
10 Deadbug
10 goodmorning/rdl
10 cossack squat

*then*

3 rounds:
:30 wall-sit
10 Kick-sit

Metcon

Part A:

A1) High Pull
3×6

A2) Split Squat:
3×8 ea leg

Part B:

15:00 EMOM:
1) :45 Mountain Climbers
2) :45 Dips
3) :45 Alt SL Glute Bridge

Bonus Metcon

Active Recovery:
spend 30:00 – 60:00 either rowing/biking/running/hiking, or a combination of these. The pace should be as close to conversational as possible.

5VCF Workout For Wednesday, April 8th

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

2 Rounds:
1:00 Jumping Jacks
1:00 Lunges
1:00 forward arm circles
1:00 inchworms
1:00 reverse arm circles

Metcon

Part A:

Core Blast:
4 Rounds:
:30 Laying Knee Tuck
:15 rest
:30 Plank
:15 rest
:30 Crunches
:15 rest
:30 Supine Plank
:15 rest

Part B:

4 Rounds:
25 Goblet Squat
20 Sit-up
15 HRPU

Bonus Metcon

Bonus Part A:

Tempo Strict Press:
5×5

Tempo = 30X3

Bonus Part B:

9:00 AMRAP:
8 Thrusters
8 Hang Cleans

you choose weight, but needs to be same for both

you can use a sandbag/backpack/plate etc. .

5VCF Workout For Tuesday, April 7th

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

3 Rounds:
10 Broomstick Goodmorning
:30 Plank from hands
10 Slow air squat
:30 birddog from knees
10 Lunge w/shoulder stretch

Metcon

Part A:

3 Rounds for quality:
7 ea YTWA w/soup cans
12 Floor Press w/object
Wall-sit w/10 figure-8 ea direction (soup can or other object)

Part B:

7:00 AMRAP:
10 Kick-Sit (5 ea side)
20 Skate Jump (10 ea side)

*3:00 Rest*

7:00 AMRAP:
12 Sumo Deadlft High-pull w/object
12 Cossack Squat (6 ea side)

Bonus Metcon

Bonus Part A:

A1) Barbell Curls:
4×8

A2) Bent-over Row:
4×8 w/pause

Can use backpack/db/kb and change to Single-arm

Bonus Part B:

10 Rounds:
11 KBS
8 Sit-up
5 Burpee over KB

5VCF Workout for Monday, April 6th

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

8:00 warmup pace:
10 Sumo Air Squat
5 inchworm + push-up
30 jumps w/heels touching

Metcon

Part A:
A1) SL RDL w/Pause:
3×6 ea leg

A2) Tempo Front Squat:
3×5
Tempo = 53X0

Part B:
12:00 AMRAP:
3 Plank up/down
6 Dips
9 Burpees
12 Jump Lunges

Bonus Metcon

Bonus Part A:
3 Rounds:
:15 SA OH Squat Hold ea arm
5-10 Strict Pull-up
:30 Hollow Hold

Bonus Part B:
2 Rounds of:
21-15-9:
Hang Power Snatch
Floor Press

Both w/empty barbell

*you can sub power snatch for KBS and for the floor press you can use any object like soup cans, weight plate, etc. . *

https://www.youtube.com/watch?v=SMAZj–pL_c&feature=emb_title

5VCF Workout for Saturday, April 4th

Classes will be coached and live streamed at 8:30am on Saturdays.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

5:00 Mobility

*Then*

8:00 at warmup pace:
20 flutter kick
10 jumping air squat
5 Plank up/down

Metcon

18:00 AMRAP:
12 Burpee over object
24 Fast Feet
12 Cossack Squat
24 stand-up sit-up