Category: Move

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…

*CVCF Future Growth…Help Us Out HERE WOD: 1) 20 minute AMRAP: 24 D-Ball Over the Shoulder 70/50 12 Thrusters 65/45 6 Rope Sit-to-stand Extra Work: 2) Hanging Hollow Rocks/Kips: 10-20 Reps Every 1:00 x 10 sets Pick reps you can maintain and use this to work on positioning over our rock, kip, swing, whatever you would like to call it. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE    

*CVCF Future Growth…Help Us Out HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 5 Single Arm Dumbbell Strict Press @ 1-0-2 Tempo + 5/side Single Leg Box Jumps Pick weights/efforts you can maintain for all 7 sets. Focus on that 2 second tempo down on the Dumbbell Press. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 5/side Single Arm Dumbbell Plank Row @ 1-0-2 Tempo + 10 Ball Slams Pick weights/efforts you can maintain for all 7 sets. Focus on that 2 second tempo down on the Plank Row. 2) 10 minute AMRAP: 200ft Single Arm DB OH Lunge 35/25 or 64 Alternating Steps 50 Single Arm DB Box Step-ups 35/25 @ 24/20 50 Single Arm DB STOH 35/25 10 Wall Climbs Scale as needed. Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to…

*CVCF Future Growth…Help Us Out HERE WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in…

*CVCF Future Growth…Help Us Out HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 10 Strict Knees-up + Moderate Pace Ski/Bike/Row/Run For the Strict Knees-up focus on obviously being strict, but really working to control the descent/lower of the movement. The remaining time in the 2 minute block spend time on your machine at a moderate pace. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: 5/side Pausing Single Arm Dumbbell Rows + 10 Pause Push-ups + 50 Heavy Rope Single-unders For the Dumbbell Rows pause at the chest for 1 second each rep. For the Push-ups pause for 1 second just off the floor on each rep. Scale reps as needed to keep this around 90 seconds worth of work. The goal should also be maintainable efforts for all 10 sets…so for instance if you don’t have 10 Unbroken Push-ups…