*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) Back Squat: 5 sets of 10

Rest 2-3 minutes between sets. Use the same exact loading you used last Monday.

2) Front Squat – Every 2:00 x 6 sets: 5-3-1-5-3-1

Use the same exact loading as last week or add 5-10lbs across the board depending on how difficult last weeks efforts were.

3) 4 rounds AQAP:

75 Double-unders

30 Pistol Squats

Focus on being smooth and breathing through the movements. Scale as needed.

4) Dumbbell Front Rack Walking Lunges: 6 x 50ft

Rest 2-3 minutes between sets. Establish a max unbroken loading for the day.

Session B:

1) Row: 3 x 1000m

Rest 3 minutes between intervals. Perform at the same exact pace as last week.

2) Glute Ham Raise: 5 sets of 10

Rest 2-3 minutes between sets. Add load/assistance as deemed fit.

3) Reverse Hyper: 3 sets of 20

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

4) Single Leg Stability Work: 4 sets of 20 seconds/side

Rest 60 seconds between sets. Find something unstable to stand on, bosu ball, stability mat, etc. etc. Finish the day with a little balance work, goal is to hold unbroken for the 20 seconds. If you can do that for all 4 sets, find a more difficult object to balance on for the future.

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