*For December please be aware of the following schedule changes for the holidays.

  • Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM

  • Wednesday, January 1st CVCF will be CLOSED

WOD:

Session A:

1) Bottoms-up Overhead Squat: 5 sets of 5

Rest 2-3 minutes between sets. Build to a challenging weight, then perform 5 total sets at that weight. Do not come out of the squat in the bottom as you reset/de-load between each repetition. Stay put.

2) 2 sets of:

3 Depth Jump + Vertical Leap

3 Tall Power Cleans

3 Tall Jerks

20 second Freestanding Handstand Hold

Use this was position and priming work for your lifting. Not for time, for quality.

3) Establish a Heavy Complex for the Day:

1 Clean +

1 Front Squat +

1 Clean +

2 Split Jerks

Drop and reset after the Front Squat, but no more than 5-10 seconds between movements. Rest 2-3 minutes between sets. Build loading as deemed fit.

4) Clean Hang High-Pulls: 3 sets of 3

Rest 90-120 seconds between sets. Only load as heavy as you’re able to get the bar to sternum height. Use straps if you need them/have them.

5) 12 minute AMRAP:

3 Weighted Strict Pull-ups 35/25

6 Paralette Push-ups

12 Calories Assault Runner

For the Paralette Push-ups make sure you maximize range of motion as much as possible on each rep, slow them down just a little…also make sure to warm-up this position as it will be a deep stretch on the pecs. If you don’t have an Assault Runner, sub a 200m run. Goal is to perform this at a pace that allows all Pull-ups and Push-ups to be performed unbroken…scale Pull-up loading as needed to make this happen.

6) 10 minute EMOTM:

10 Toes-to-bar

Max Thrusters 95/65

Workout starts with 10 T2B, each minute 10 more, perform as many Thrusters in the remaining time as possible.

Session B:

1) Row: 5 x 500m @ 2K Pace

Rest 1 minute between intervals. Use the exact same pace you used on Monday.

2) Prone Bench Rows: 4 sets of 10

Heavy as possible while maintaining proper form. Keep your glutes and low core engaed, don’t allow your low back to arch up or your feet come off the bench. We’re not looking for you to pull with your low back, you should be focused on pulling with your arms and lats. Rest 2-3 minutes between sets. Load as deemed fit.

3) Plyo Shoulder Agility Ladder – 3 sets of:

1x Hands In & Out (Perform this facing the ladder)

1x Lateral Walk Right

1x Lateral Walk Left

20 Dual DB Lat Pull Overs

Rest 2 minutes between sets. For quality, not for speed.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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