5VCF Workout For Thursday, May 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

Warmup:
3 Rounds:
:45 jumping jacks
:45 Air Squats
:45 Strict burpees
:45 Kick-sits

Metcon

Part A:
3 Rounds:
12 alternating weighted sl glute bridge w/pause
6 oblique tempo oblique crunches ea side

tempo = 3131
:02 pause on the glute bridge at top

Part B:
3 Rounds for time: (18;00 cap)
60 mountain climbers (30 ea)
40 sa oh lunges (20 ea arm)
30 knee-to-elbow crunches (15 ea)
20 burpees

Bonus Metcon

Bonus Part A:
Snatch:
find heavy hang snatch triple

Bonus Part B:
15:00 AMRAP:

0:00 – 5:00:
12 Push Press
12 Hang Clean

5:00 – 10:00:
10 Thrusters
10 Pull-up

10:00 – 15:00:
8 Overhead squat
8 Sit-up

EMPTY BARBELL

5VCF Workout For Wednesday, May 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

10:00 moderate pace:
30 jumps w/heels to ground
10 bootstrap squats
30 Shoulder taps (15 ea side)
10 Crunches

Metcon

Part A:
4 Rounds:
10 Strict Press (5 sa press ea side)
10 Romanian Deadlift

Part B:
For Time:
30 Sumo Deadlift High pull
10 Single Arm Thruster ea arm
20 Sumo Deadlift High Pull
20 Single Arm Thruster ea arm
10 Sumo Deadlift High Pull
30 Single Arm thruster ea arm

Bonus Metcon

5k run/row/bike

5VCF Workout For Tuesday, May 5th

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
20 jumping jacks
10 Broomstick passthrough
20 Skate jumps (10 ea leg)
10 Alt Bromstick OH Lunge w/twist

Metcon

Part A:
12:00 EMOM:
1) :30 ME Push-up
2) :30 Plank from elbows
3) :30 ME Bent-over Row

Part B:
13:00 AMRAP:
20 Jumping Jacks
15 sit-ups
10 Clean & Press w/object

Bonus Metcon

Bonus Part A:
3 Rounds:
ME Strict Pull-up + Kipping Pullup
ME Strict HSPU + kipping hspu

this means that for each movement you will go to failure doing it strict, right into failure kipping. SO, it would look like this.
Strict Pull-up to failure
drop down for no more han :05
kipping pull-up to failure

Bonus Part B:
10-20-30-20-10:
box jump over
Alt DB snatch
sit-up

5VCF Workout For Monday, May 4th

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 Kang Squat
5 inchworm + push-up
30 jumping jack

Metcon

Part A:
3 Rounds:
12 Curls (6 sa curls ea)
10 Front Squat
:30 Hollow Hold

Part B:
6 Rounds for time: (18:00 cap)
12 RKBS
10 Goblet Squat
8 burpee over kb

Bonus Metcon

Bonus Part A:
Complex:
4 Deadlift
+
1 squat clean & split jerk
+
Split Jerk

Bonus Part B:
For Time:
1 Mile Run
100 DU/200 Su
100 G2O w/plate

5VCF Workout For Saturday, May 2nd

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 Stretching

then

3 Round:
10 deadbugs
10 birddogs
30 jumping jacks
30 CFE

Metcon

Part A:
A1) Turkish Get-up w/object:
3×3 ea arm

A2) Wall-sit:
3x:30
*Add weight if possible*

Part B:
For Time: (18:00 Cap)
200 Air Squats (can wear weight vest)
150 Russian Swings
100 Crunches

*Can break up however you want*

 

Bonus Metcon

Bonus Part A:
Bonus Work
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, May 1st

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:
10 alt low lizard stretch
10 SL glute bridge (5 ea leg)
20 Shoulder tap from plank (10 ea arm)

then

3 rounds:
:30 lying knee tuck
15 air squats

Metcon

Part A:
3 Rounds:
12 Bulgarian split squat (6 ea leg)
12 weighted step-ups (6 ea leg)
12 weighted cossack squats (6 ea leg)

Part B:

5 Rounds for time: (17:00 cap)
10 Close Hand Push-up
12 Front Hold Squat
15 Hang High Pulls

Bonus Metcon

Bonus Part A:
Pause Squat Clean & Jerk:
4×3

*:02 pause at the bottom of clean & :02 pause in the dip of the jerk*

Bonus Part B:
1-2-3-4. . etc for 12:00:
SDHP (no heavier than 75/55)
Burpee over bar

5VCF Workout For Thursday, April 30th

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 Shoulder taps from plank
:45 Kick-sits

Metcon

Part A:
3 Rounds:
10 Standing Front Raise w/:02 pause
:30 Hollow Hold
:15 SA OH Squat Hold ea side

Part B:
8 Rounds:
:20 Squat Jumps
:10 Rest

*1:00 Rest*

10:00 AMRAP:
12 Russian Swings
10 Jump Lunges
8 Sit-ups

Bonus Metcon

Bonus Part A:
A1) Snatch Balance:
4×6

A2) Hang Squat Snatch:
4×6

Bonus Part B:
4 Rounds for time:
400m run
10 pull-ups
20 RKBS

5VCF Workout For Wednesday, April 29th

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:
12:00 EMOM:
1) 6 Pause Front Squat w/:03 pause at bottom
2) 6 Bent-over row w/:03 pause at top

Part B:
21-15-9:
Strict Burpee
Russian Twist ea side
Goblet Squat

Bonus Metcon

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 Tuesday, April 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.)
Warm-up

8:00 moderate pace:
12 Air squat over fence
30 flutter kick (15 ea side)
20 Crazy Finnish Exercise

Metcon

3 Rounds for total reps:
1:00 ME AbMat sit-ups
1:00 Rest
1:00 ME HRPU
1:00 Rest
1:00 ME Jump Lunges
1:00 Rest
1:00 ME Mountain Climbers
1:00 Rest
1:00 ME Ground-to-overhead w/object
1:00 Rest

Bonus Metcon

Bonus Part A:
3 Rounds:
800m Run
15 Pull-ups
15 Burpees

Bonus Part B:
4 Rounds:
25 empty bar snatch
25 empty bar sumo deadlift high pull
25 empty bar thruster

5VCF Workout For Monday, April 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.)
Warm-up

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

Metcon

Part A:
4 Rounds:
5 Tempo SL RDL ea leg
5 Tempo Seated SA Strict Press ea arm
5 Tempo Oblique Crunches ea side

Tempo for all movements:
3111

Part B:
For Time: (12:00 cap)
25 Burpees over object
25 Squat Clean w/ object
25 Sit-up/stand-up
25 Burpees over object

Try to go with a moderate weight, or a weight that you can only do maybe 5 squat cleans unbroken with. want to push that weight a little bit.

Bonus Metcon

Bonus Part A:
Clean & Jerk:
Build to heavy triple
*Does not need to be touch and go, but no more than :05 between reps*

Bonus Part B:
For Time:
50 DU/100 SU
30 Alt SA DB/KB Snatch
10 Box jump over/High Jump Tuck
50 DU/100 SU
40 Alt SA DB/KB Snatch
20 Box jump over/High Jump Tuck
50 DU/100 SU
50 Alt SA DB/KB Snatch
30 Box jump over/High Jump Tuck