Category: Move

*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) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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…

*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 – 10:00 – 10 minute AMRAP @ Warm-up Pace: 20 Calories Ski/Bike/Row/Run 20 seconds Hollow Hold 20 seconds Supinated Active Bar Hang 20 seconds Handstand Hold Perform this at a warm-up pace, building the pace on the machine each round you work through. If you’re not comfortable kicking into a handstand, walk-up with your belly facing the wall to whatever position you’re comfortable with. 1b) 12:00 – 27:00 – 5 rounds for Max Quality Reps of: 30 seconds Ring Rows 30 seconds Rest 30 seconds Dumbbell Bench Press 35/25 30 seconds Rest 30 seconds Dumbbell Romanian Deadlift 35/25 30 seconds Rest This should be moderately conditioning intensive. You should be breathing, but we want to focus…

*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 – 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. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 5 Broad Jumps + 20-30 Alternating Mountain Climbers…

*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 – 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…

*CVCF Stowe Bowl HERE **New Squat Cycle HERE ***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: 1) 5 rounds AQAP: 6 Rope Sit-to-stand 12 Burpees 24 Wall Balls 14/8 Extra Work: 2) D-Ball Bear Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE