Category: Move

* This Saturday from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots. 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…

* This Saturday from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots. WOD: 1) 5 Strict Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 7/22/15 for Strict Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Front Plank that you can maintain for all 10 sets. Perform the Front Plank in the Push-up position so as to further stress the Triceps. 2) 10 minute AMRAP: 40 Single-unders 20 Kettlebell Swings 35/26 10 Knees-up Extra Work: 3) Ring Rows: 4 sets of 10 Rest 90-120 seconds between sets. Feet on a 20″ Box if able. Load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

WOD: 1) Deadlift + Box Jump Cluster: Every 3:00 for 7 sets 1 Cluster consists of 4 Touch-and-Go Deadlifts + 5 High Box Jumps + 4 Touch and Go Deadlifts. Deadlifts should be heavy. For the Box Jumps the goal is not speed, but height, step down, reset between each rep. 2) 7 minute Up Ladder: 3 Front Squats 65/45 3 Push-ups Workout is perform 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Monday and Friday for the next 4 weeks Dani will be leading a Group Stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. WOD: 1) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start at at least 60% or heavier. Reference 7/20/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 2:00, 4:00, 6:00, 8:00. 2) Reverse Barbell Lunge: 7 reps/side Every 2:30 for 4 sets Reference 7/20/15 for loading. While this is a reverse instead of forward lunge loading shouldn’t be drastically different. This should be a continuation of your Front Squats. Sets should be done at 10:00, 12:30, 15:00, 17:30. 3) 3 rounds AQAP: 400m Run 21 Box Jump Overs 24/20 12 Kettlebell High-pulls 53/35 Extra Work: 4) Hip Thrusts: 4 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. For results…

WOD: 1) 4 rounds AQAP: 50 Air Squats 400m Run 30 Ball Slams 40/30 20 Push-ups Extra Work: 2) 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. Post Results/Thoughts To Comments