Category: Move

* Come watch the Open Announcement this Thursday at 8PM @ CVCF WOD: 1) AQAP: 1000m Row 50 Deadlifts 95/65 50 Thrusters 45/35 50 Box Jumps 24/20 50 Burpees 50/side Overhead Walking Lunges 15/10 100 Single-unders Extra Work: 2) Front Plank: Accumulate 3-5 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Come watch the Open Announcement this Thursday at 8PM @ CVCF WOD: * This is a de-load week for the Squat Program. Weight will begin climbing again next week. 1) Back Squat: Every 2:30 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-65% 3×5 @ 60-70% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 7 minute Up Ladder: 3 Kettlebell Swings 35/26 3 Wall Balls 14/8 Work goes 3+3, 6+6, 9+9, and so…

WOD: 1) 5 rounds – 4 minute AMRAP – 2 minutes Rest: 40 Single-unders 20 Abmat Sit-ups 10 Ball Slams 40/30 Extra Work: 2) Band Pull Aparts: 4 sets of 15 Overhand + 15 Underhand Rest 90-120 seconds between sets. Focus on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*The Open Is HERE WOD: 1) Deadlift: 5 Reps Every 3:00 x 5 sets Warm-up as needed. Start around 70% of your heaviest set from last week. Build as heavy as deemed fit through the course of the 5 sets. All reps should be Touch-and-Go. 2) 20 minute AMRAP: 8 Overhead Alternating Lunges 45/35 8 Bar Facing Burpees 8 Overhead Alternating Lunges 45/35 8 Ring Rows Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*The Open Is HERE ** Thursday Night Sefton will be staying at the gym to watch the Open announcement. Anybody who would like to come in and watch please join! 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,…