5VCF Workout For Thursday, May 28th

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.)
Zoom Workout

Warmup:
3 Rounds:
8 air squats
:30 ski jump
8 sumo air squats
:30 C.F.E
8 air squat up/over

Part A:
3 Rounds:
7 Pause Front Squat w/:03 pause in bottom
7 Single Arm Floor press ea arm
:30 Hollow hold

Part B:
12:00 AMRAP:
12 Hand release push-up
12 squat jump
12 sit up/stand up

Open gym

Warmup:
2 Rounds:
:30 DU/SU
10 Barbell Goodmorning
10 Back squat
:30 Mountain Climbers
10 Hang Clean
10 Push Press
*Empty barbell*

Part A:
Complex: (12:00 To build to heavy comlex)
2 Hang Clean
+
4 Front Squat
+
1 Jerk

Part B:
Every 2:00 for 12:00:
10 Thrusters
10 Box dips
10 Burpee Box Jump over

5VCF Workout For Wednesday, May 27th

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.)
Zoom Workout

Warmup:
8:00 warmup pace:
10 Kang Squat
5 inchworm + push-up
30 jumping jack

Part A:
4 Rounds:
10 Curls (5 sa curls ea)
10 FR step-up (5 ea side)
:45 Plank

Part B:
9-15-21:
RKBS
Goblet Squat
burpee over kb

Open gym

Warm up:
3 Rounds:
30 Jumping Jacks
15 air squats
30 skate jump
10 Hang Snatch empty bar
30 russian twist (15 ea side)

Part A:
4 Rounds:
:30 Barbell Bent Over Row (underhand grip)
:30 Rest
:30 Alternating FR Lunges
:30 Rest
:30 Flutter kicks
:30 Rest

Part B:
10:00 AMRAP:
7 Snatch (95/65)
14 AbMat Sit-ups

5VCF Workout For Tuesday, May 26th

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.)
Zoom Workout

Today There is no video for the at home workout. The goal for the at home workout is to get outside if possible today, and get a little running in. This whole part can be done outside and will take just over 30:00.

Warmup:
3 rounds:
:30 small jumps
:30 air squat
:30 high knees
:30 Shoulder taps
:30 lunges

Part A:
3 Rounds for quality:
6:00 Run/jog (Run half out, half back)
20 object deadlift
30 jump lunges
40 crunches
2:00 Rest

Get outside and enjoy the day.

** If you did Murph yesterday, treat this like an active recovery workout. Stay at or below 6 out of 10 intensity. Sub the jump lunges for standard lunges.

Open gym

Warmup:
3 Rounds:
15 Wallball Deadlift
:30 Plank
10 Wallball Squat Clean
:30 Shoulder Taps

Part A:
12:00 EMOM:
Min 1) 8 Sumo Deadlift
Min 2) :30 Hanging Knee Raise
Min 3) 10 Alt SL weighted Squat from box

Part B:
8:00 AMRAP:
25 DU/50 SU
5 Hang Clean & Jerk

5VCF Workout For Monday, May 25th

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.)
There will be no Zoom class today.
Open Gym Workout

Memorial Day Murph

For Time:
1 Mile Run
100 pull-ups
200 push-ups
300 air squats
1 Mile Run
*wear 20/14 weight vest*

* You can go through this straight through, or break it up. Here are a few examples of how to break this up.

1 Mile Run
10 Rounds of:
10 pull-ups
20 push-ups
30 air squats
1 Mile run

or

1 Mile Run
20 rounds of:
5 pull-ups
10 push-ups
15 air squats
1 Mile Run

Some scaled options:

For Time:
800m Run
50 pull-ups
100 push-ups
150 air squats
800m Run

For Time:
400m Run
25 Pull-ups
50 push-ups
75 air-squats
400m run

Substitute pull-ups with ring rows, banded pull-ups, bent over rows, kbs.

5VCF Workout For Saturday, May 23rd

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.)
Zoom Workout

NO ZOOM CLASS TODAY.

We are back in the gym, so if you want to do a live workout on saturday, reserve your spot and come to the gym. We will no longer offer a live zoom class on saturdays. There will still be a video describing the workout and movements posted that you can look over before starting the work. If you have any questions let me know! Have a great day!

Open gym

Warmup:
6:00 AMRAP @ moderate pace
6 Air squat up/over
6 Slow Push-ups
6 Burpees

Part A:
Every :90 for 9:00
3 Snatch Grip Deadlift
+
2 Hang Squat Snatch

Part B:
3 Rounds: (18:00 cap)
30 Alternating SA DB Snatch
30 Box jump over

5VCF Workout For Friday, May 22nd

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.)
Zoom Workout

Warmup:
3 rounds:
:30 skips in place
:30 ski jumper
:30 shoulder taps
:30 sumo squat

Part A:
3 Rounds:
6 Front squats w/:04 pause in bottom
5 Oblique crunches on ea side

Part B:
14:00 AMRAP:
G2O
Crunches

reps scheme = 2, 4, 6, 8, 10, etc. adding 2 reps per round

Open gym

Warmup:
2 Rounds
10 PVC Goodmorning
30 shoulder taps
10 air squat
30 flutter kicks

Part A:
8:00 EMOM:
Min 2) :30 Hollow Rocks
Min 3) :30 S2O

**Barbell same weight for both lunges and s2o.

Part B:
For Reps:
Tabata Pull-ups
:30 Rest
Tabata Thrusters w/empty Bar
:30 Rest
Tabata T2B/K2C
:30 Rest
Tabata Thruster w/empty bar

*Tabata = 8 rounds of :20 on / :10 off
Do all 8 rounds of the one movement then move on

5VCF Workout For Thursday, May 21st

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.)
Zoom Workout

Warmup:
8:00 moderate pace:
30 jumps w/heels to ground
10 Kang Squats
8 Crunches
6 T Push-up

Part A:
4 Rounds for quality:
5 Tempo SA seated strict press ea side
:45 – 1:00 plank
1:00 Rest

Tempo = 31X3

Part B:
24-12-24:
Alternating single arm hang squat clean
sit-up/stand-up (can do sit-ups as alternate but add 10 situps to ea round)

Open gym

Warmup:
2 Rounds:
:30 Small jumps
:30 skate jumps
:30 air squats
:30 push-up
:30 Mountain climbers

*Then*

8:00 – 10:00 Clean & Jerk warmup

Part A:
Clean & Jerk:
12:00 to work on technique. Focus on getting familiar with the movment again, no need to go super heavy, just make quality attempts.

Part B:
Every 3:00 for 12:00:
12 Deadlift (should be able to do all 12 ub or in 2 quick sets)
10 Wallball squat clean
8 Burpees

5VCF Workout For Tuesday, May 19th

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.)

 

Open Gym Workout


Warmup:
3 Rounds:
20 skate jumps
5 burpees
10 air squat
10 jump lunge

Part A:
9:00 EMOM:
8 Jerk Balance w/:02 pause in catch
8 Tempo Oblique Crunch R side
8 Tempo Oblique Crunch L side

Tempo- 2121

Part B:
Every 90 seconds for 3 rounds
1) 12 deadlift @ moderate weight
2) 12 alternating front rack step-up
3) :30 Side Plank each

Zoom Workout

3 Rounds:
12 Broomstick goodmorning
12 Broomstick passthrough
12 Alt Bromstick OH Lunge w/twist
30 Jumping Jacks

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

5VCF Workout For Monday, May 18th

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.)
Zoom Warm-up

3 Rounds:
:30 Jumping Jacks
:30 Lunges
:30 forward arm circles w/high knees
:30 inchworms
:30 reverse arm circles w/high knees

 

Zoom 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:
For Time: (16:00 Cap)
50 Air Squat
40 Plank Down/Up
50 Air Squat
40 Laying Knee Tuck
50 Air Squat
40 HRPU

Open Gym Warm-up

7:00 AMRAP @ warmup pace:
45 small jumps
10 cossack squats
10 kick-sits
10 sit-ups

Open Gym Workout

Part A:
Snatch:
15:00 to build in weight and work on snatch. You should be doing reps for full 15:00. Don’t have to get a ton of reps, but really spend your energy improving your technique

Part B:
10:00 EMOM:
min 1) :30-:45 KBS
min 2) :30 Hollow Hold

5VCF Workout For Saturday, May 16th

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.)
Zoom Warm-up

5:00 Mobility

*then*

3 rounds:
36 jumping jacks
10 broomstick goodmorning
10 glute bridge w/pause
36 Ski jumps
10 hollow rock
10 superman raise

Zoom Metcon

Part A:
3 Rounds:
8 Tempo HRPU
:45 Plank

Tempo = 30X2

Part B:
7:00 AMRAP:
10 Deadlift + Shrug
10 Crunches

*2:00 Rest*

7:00 AMRAP:
20 Russian Swings
20 skate jumps (10 ea)
20 flutter kicks (10 ea)

Bonus Metcon

1 hour of active recover:
run/bike/swim/jog/hike, or any mixture of those. look to get a 5 out of 10 intensity

Open gym

Warmup:
5:00 mobility

then

3 Rounds:
12 air squat
20 shoulder taps
12 alternating sl glute bridge

Workout

Part A:
Deadlift:
Every 2:00 for 12:00:
10 Deadlift + Shrug
*These should be done as singles w/ :03 pause at the top, build in weight*

Part B:
2 Rounds:
:30 Slow Back squat
:90 Rest
:30 Push-up + renegade row
:90 Rest
:30 Slow Front sqaut
:90 Rest
:30 Hang Squat Clean
:90 Rest