Category: Move

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE WOD: 1a) 0:00 – 21:00 – Every 3:00 x 7 sets: 90 seconds Ski/Bike/Row/Run @ Moderate Tempo + 5 Push Press Push Press performed from the floor. Start around 60% of your 1RM and build as heavy as deemed fit. Work for consistent pacing on your machine. 1b) 21:00 – 30:00 – 9 minute EMOTM: 10-20 second Chin-Over-Bar Hold Use assistance as needed. 1c) 30:00 – 40:00 – 10 minute AMRAP: 10 Calories Ski/Bike/Row/Run 10 Single Arm Russian Kettlebell Swings Left 35/26 10 Single Arm Russian Kettlebell Swings Right 35/26 10 Push-ups Standard for the Swing is Kettlebell past shoulder. Extra Work: 2) Banded Face Pulls: 100 Reps Break up as needed. Focus on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 100ft Farmers Carry + 3 Deadlifts Every 25ft Warm-up as needed. We are going to work this complex for the next 4 weeks and work to build your loading on it each week. Athletes choice to use Dumbbells or Kettlebells. Each set starts with 3 Deadlifts, then carry 25ft, and repeat until you’ve covered 100ft. You do not need to do 3 Deadlifts at the end, so this should total 12 Deadlifts, performing 3 reps each at 0, 25, 50 and 75 feet. Work a little heavier than last week. Last week for this, get after it. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 10 V-Ups + 10 Box Jumps Focus on keeping a nice tight hollow position for the V-ups,…

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE 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: 7/side Tempo (3-0-1) Front Rack Split Squat These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 7 reps on 1 side, then switch stances to the other side. Tempo is 3 seconds down, no pause, and fast up. Reference last week for loading and work to increase. 1c) 18:00 – 26:00 –…

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE WOD: 1) 5 rounds – 3 minute AMRAP – 1 minute Rest: 5 Ring Rows 10 Deadlifts 95/65 15 Abmat Sit-ups For this piece pick-up where you leave off after each rest period. Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Full Programming Will Be Posted In Early AM Based Off Of The Open *Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE ****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 100ft Dumbbell Overhead Carry + 3 Push Press Every 25ft Pick a loading you can maintain for all 7 sets. We’re going to work this complex for the next 4 weeks. This is the same setup as Tuesday, your set should initiate with 3 Push Press at 0ft, and then perform 3 Push Press every 25ft, for a total of 12 Push Press. Try and load a little heavier than last week. If you weren’t able to perform all sets unbroken last week stick with the weights you used last week. 1b) 9:00 – 18:00…