Category: Move

WOD: 1) Front Squat: 5 reps Every 2:00 x 6 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Barbell Back Rack Lunges: 5/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep. 3) AQAP: 30 Box Jump Overs 24/20 50 Russian Kettlebell Swings 35/26 75 Air Squats 50 Russian Kettlebell Swings 35/26 30 Box Jump Overs 24/20 Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) AQAP: 3 rounds of… 12 Burpees 21 Ball Slams 40/30 12 Ring Rows Into… 3 rounds of… 12 Burpees 21 Box Jumps 24/20 12 Shoulder-to-Overhead 75/55 Extra Work: 2) Farmers Carry: 400m Heavy as possible. Keep it under 10 minutes. Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Deadlift: 5 reps Every 2:00 x 5 sets @ 70% Warm-up as needed. All 5 sets of Deadlifts should be at the same exact weight. All reps should be Touch-and-Go focusing on a smooth and controlled descent. 2) Russian Kettlebell Swing: 20 reps Every 2:00 x 5 sets This should be done as a continuation of your Deadlifts on a running clock starting at 10:00. Load as deemed fit. Range of motion is Kettlebell to eye height. 3) 7 minute AMRAP: 15 Front Squats 45/35 30 Single-unders Extra Work: 4) Banded Pull Throughs: 100 reps for time Keep track of sets used to complete. While this is for time, focus on stretch and positioning is number one…

* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 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,…

* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Push Press: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 5-10 Strict Pull-up/Ring Rows Even – 10 Standing Dumbbell Overhead Tricep Curls This should be done as a continuation of your Push Press starting at 10:00 on the clock. Strict Pull-ups can be assisted if needed, or perform Ring Rows if you don’t have unassisted Strict Pull-ups yet. Loading for Dumbbell Overhead Tricep Curl should be as heavy as you can go for 10 reps 3) 10 minute AMRAP: 10 Box Jump Overs 24/20 10 Kettlebell Swings 35/26 10 Push-ups Extra Work: 4) Hollow Position: Accumulate 3 minutes…