Category: Move

*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 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) 10:30 – 21:00 – Every 1:30 x 7 sets: 5/side Mixed Grip Bar Rows + 20-30 second Hollow Hold Pick a position…

*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) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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…

*Day Classes Cancelled today. Open gym from 5:30 AM-1:00 PM. Evening classes on as normal. **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 x :40 On/:20 Off: Odd – Max Calories Ski/Bike/Row/Run Even – Max Abmat Sit-ups Keep track of reps each round. For the Machine, while it says Max, use this as a good warm-up and slowly build the pace each round. 1b) 10:00 – 20:00 – 10 x :40 On/:20 Off: Odd – Max Strict Press 65/45 Even – Max Upright Rows 65/45 Both movements are Strict. We encourage athletes to hold their hands as close as touching on the Upright Rows, so you can maximize range of motion, especially if your tight through the thoracic spine or internally rotated at all through…

*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: 4-6/side Tall Kneeling Pallof Press + 8 Kettlebell Sumo Romanian Deadlift Use a Purple…

*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…