Author: Jade

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE Pre Class: 1) Football Bar Wide Grip Bench Press: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 2) Strict Press: 5 @ 60%, 3×5 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. 3) Ring Push-ups: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. Class: 4) Power Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit. 5) Power Clean + Push Jerk: 1 Rep Every 90 seconds x 10 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit. 6) AQAP: 100 Burpees Post Class: 7) GHD Sit-ups: 3 sets of 20-30 reps Rest 90 seconds between sets. 8) Skull Crushers: 4 sets of 8 Rest 90-120…

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE Class: 1) Back Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 3×5 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. 3) 10 minute AMRAP 10 Toes-to-bar 20 Wall Balls 20/14 40 Double-unders Post Class: 4) Safety Bar Good Morning: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. 5) Dog Sled: 4 x 50m Heavy push approximately 45 second effort. Rest 60 seconds between efforts. 6) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments