Author: Jade

*CVCF Future Growth…Help Us Out HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 3 Deadlifts + 30 second D-Ball Bear Hold Warm-up as needed. We are going to work this progression for the next 4 weeks. Be consistent with the D-Ball hold, work to build the Deadlift to a heavy set for the day. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 50ft/side Dumbbell Front Rack/Farmers Carry Pick some heavy loading and make this difficult for your self. You should have 1 Dumbbell in the Farmers Position (Heavy), and 1 Dumbbell in the Front Rack Position (Lighter). Switch sides at 50ft. 2) 10 minute AMRAP: 15 Box Jump Overs 24/20 12 Shoulder-to-Overhead 65/45 9 Ring Rows Extra Work: 3) Ring Dip Support: 5 sets of 30-60 seconds Rest 90-120 seconds between sets. If this is too difficult for you, lower the…

WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges Warm-up as needed. Alternate legs each rep. Build to an 80-90% effort for the day. We will be building on this for the next 12 weeks, so you want to leave some room in the tank. Add 2.5-5lbs to each of your sets from last week. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-0-3) Front Rack Box Step-ups These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 5 reps on 1 side, then switch stances to the other side. Tempo is 1 second up, brief pause, and a 3 second lower. Use a box height that puts your knee and hip in line when on the box. 1c) 18:00 – 26:00 – Every 2:00 x…