Category: Move

* Holiday Schedule HERE ** CVCF Clean-Up Day 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, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) Strict Press: 5 Reps Every 2:00 for 7 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. Max Reps set is Max Reps Strict Press directly into Max Rep Push Press. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Cap of each movement is 20 reps, so total you can go for is 40 reps, 20 Strict + 20 Push. 2) 12 minute AMRAP: 10 Rings Row 20 Kettlebell Swings 35/26 40 Single-unders Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. For results post detailed weights,…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) 5 Sumo Deadlifts + 30 second Front Plank Hold: Every 2:00 for 10 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be done Touch-and-Go. Perform the Plank Hold immediately upon completion of your set of Deadlifts. 3) 3 rounds AQAP: 21 Abmat Sit-ups 15 Kettlebell High-pulls 53/35 9 Box Jumps Overs 24/20 Extra Work: 3) Band Pull Aparts: 100 not for time Switch Over and Underhand every 10 reps. Focus on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Tune in this weekend  

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) Front Squat: 5 Reps Every 2:00 for 7 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/2/15 for loading. 2) 5 rounds for Max Reps: 40 seconds D-Ball Over Shoulder 50/30 20 seconds Rest 40 seconds Row for Calories 20 seconds Rest Extra Work: 3) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) 20 minute AMRAP: 12 Shoulder-to-Overhead 45/35 12 Knees-up 12 Burpees Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE