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

5VCF Workout For Friday, May 15th

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

Warmup:
8:00 moderate pace:
12 alternating lunges
20 skate jumps
10 Inchworm


Zoom Metcon

Part A:
3 Rounds:
:30 Hollow Hold
:90 Plank
:30 Bicycle Crunch

Part B:
2 Rounds For Time:
50 Jumping Jacks
30 Jump squats
30 Hand Release Push-up
30 Jump Squats
50 Mountain Climbers

 

Bonus Metcon

Part A:
Find Heavy split jerk

Part B:
7:00 AMRAP:
8 Hang Clean & Jerk (95/65)
8 T2B/K2C

Open Gym

Warmup:
3 Rounds:
50 DU/75 SU
8 Inchworm w/T push-up
8 Sumo Squat
8 alternating Low lizard stretch

 

Workout

Part A:
10:00 EMOM:
min 1) 5 snatch balance w/:02 pause at bottom
min 2) 10 Strict Press

Part B:
2 Rounds:
1:00 Plank
1:00 Rest
2:00 Alternating Turkish Get-up
1:00 Rest
1:00 Push-up + Renegade Row
1:00 Rest

 

5VCF Workout For Thursday, May 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

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

Metcon

Part A:
3 Rounds:
10 Oblique crunches ea side
10 Front Raise w/ :03 pause

Part B:
6 Rounds for Time: (18:00 cap)
10 Burpees over object
15 G2O (if sa, 6 ea arm)
20 Jump lunges

Bonus Metcon

Bonus Part A:
Running WOD:
4 Rounds:
800m Run
100m Sprint
100m Lunge

5VCF Workout For Wednesday, May 13th

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:
:45 jumping jacks
:45 Air Squats
:45 Strict burpees
:45 Kick-sits

Metcon

Part A:
3 Rounds:
:30 Strict Press
:30 rest
:30 Push-ups
:30 Rest
:30 Curls
:30 Rest
:30 Bent-over row
:30 rest

not to heavy, try to choose weight that allows you to move for majority of time

Part B:
Every 2:00 for 16:00
10 Deadlift
10 Hang Squat Clean
10 sit-up stand up/15 sit-ups

Bonus Metcon

Active Recovery
get outside for an hour. This active recovery is play! so basketball, tennis, running, golf, whatever! get outside and have fun for an hour of activity

5VCF Workout For Tuesday, May 12th

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

Metcon

Part A:
3 Rounds:
10 Alternating SL Glute Bridge w/:02 pause
10 Cossack squat
10 Lying knee tuck w/:02 pause

Part B:
For Time: (15:00 Cap)
100 Goblet Squats
75 Russian Swings
50 Crunches

**EMOM 5 burpees starting at 0:00**

Bonus Metcon

Bonus Part A:
Strict Press:
4×5

Bonus Part B:
14:00 AMRAP
10 cals bike/row
50 DU/100 SU
20 alternating front rack lunge

5VCF Workout For Monday, May 11th

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 shoulder taps
10 Slow air squat
30 flutter kicks
10 Lunge w/shoulder stretch

Metcon

Part A:
4 Rounds:
20 alternating weighted step-ups
ME Push-ups

Part B: (16:00 cap)
26-36-26:
Sit-ups
Front Squat
Push-Press

Bonus Metcon

Bonus Part A:
Find Heavy triple backsquat

*Then*

1 set of ME back squats at 50% of today’s heavy triple

Bonus Part B:
5 Rounds for time:
12 box jump over
12 alternating sa snatches

5VCF Workout for Saturday, May 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

Warmup:
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

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)

5VCF Workout for Friday, May 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

3 Rounds:
:30 high knees
:30 butt kickers
:30 small jumps w/heels
:30 air squats
:30 push-ups
:30 Ski jumps

Metcon

Part A:
5 Rounds per arm:
Single arm complex:
3 deadlift
+
2 hang clean & press
+
3 overhead squat

** :15 hollow hold between each set **

Part B:

15:00 EMOM:
1) 5 Goblet Squat + 5 Burpees
2) 10 sit up/down/15 sit-ups
3) 10 jump lunge + 10 squat jump

Bonus Metcon

Bonus Part A:
4 Rounds:
ME Unbroken front squat (as close to 115/75)
ME unbroken Strict Pull-ups
ME unbroken Strict Push-up

Bonus Part B:
5 Rounds for time:
13 Deadlift (close to 135/95)
13 box jumps
13 T2B or V-ups
50 DU/100 Su