Category: Move

*Fall/Winter Holiday Schedule HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill Immediately Into… 1b) 20 minute EMOTM: Odd –  Non-Monostructural Conditioning Even – 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 a strength baring format, i.e. heavy weight…

*Fall/Winter Holiday Schedule HERE WOD: 1) Every 4:00 x 10 sets: Odd – 300m Run + 5-10 Strict Pull-ups + 5 Bench Press Even – 300m Run + 12 Sumo Deadlift High-Pulls + 12 Shoulder-to-Overhead 65/45 PLEASE scale as needed. The goal for this should be repeatable efforts. We shouldn’t see your first Even round take 2:30, and your last take 3:50. Scale appropriately so you can maintain and hit with the same intensity each round. Pick a quantity of Pull-ups you can complete unbroken each set, use a band if needed. Build your Bench Press weight as deemed fit. Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Sled Drag Arm Pull: 25m Every 1:00 x 7 sets Load relatively light. Keeping your feet in place, stand facing the sled, aggressively pull the sled towards you with your arms. Walk backwards until the strap is taught and repeat until you’ve covered 25m. 2) Single Arm Bar Row: 3/side Every 1:00 x 7 sets Alternate Arms each rep. Scale “loading” by changing the bar height and adjusting the angle of your body. Use the adjustable pull-up bars for this. 3) Standing Triple Jump: Every 1:00 x 7 sets From standing broad jump forward landing on one foot and bounding for two more jumps. 4) AQAP: 50 Wall Balls 14/8 50 Ball Slams 40/30 50 Wall Balls 14/8 Extra Work: 5) Handstands: 10 minutes Practice Work on any facet of being upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Front Squat: 5 Reps Every 1:30 x 7 sets Warm-up as needed. Look at last week’s loading and look to build a little heavier. 2) Back Squat: 5 Reps Every 1:30 x 7 sets Warm-up as needed. Look at last week’s loading and look to build a little heavier. 3) 3 rounds for Max Reps: 1 minute D-Ball Over the Shoulder 70/50 1 minute Burpees 1 minute Single-unders Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale weight if you can’t move continuously. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF 7 Year Anniversary Party HERE WOD: 1) 2 rounds AQAP: 1 mile Run 30 Ball Slams 40/30 75 Air Squats Extra Work: 2) D-Ball Bear Carry: 400m Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE