Category: Move

* Next Programming Cycle 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 in a…

* Next Programming Cycle here. ** Billing changes. Help CVCF. Please read here. WOD: 1) Push Press: 7 reps Every 2:30 for 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) 5 rounds AQAP: 15 Push-ups 30 Air Squats Extra Work: 3) Abmat Sit-ups: 100 for time Keep track of total time and breaks to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Next Programming Cycle here. ** Billing changes. Help CVCF. Please read here. WOD: 1) 5 Deadlifts + 20 Double/Single-unders: Every 90 seconds for 14 sets Warm-up as needed. Start around 50% of your 1RM Deadlift. This is a lot of volume of Deadlifts, so build up very slowly, your first 5 sets are so should be light and comfortable, then start building the weight. 2) 7 minute AMRAP: 14 Kettlebell Swings 35/26 14 Abmat Sit-ups 14 Box Jump Overs 24/20 Extra Work: 3) Banded Pull Throughs: 4 sets of 15 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Next Programming Cycle here. ** Billing changes. Help CVCF. Please read here. WOD: 1) Front Squat: 7 Reps Every 2:30 for 4 sets Warm-up as needed. Start your first set at around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 7 Reps Every 2:30 for 4 sets Perform these as a continuation of the Front Squats, starting at your heaviest Front Squat weight or higher. Build as heavy as deemed fit. 3) 10 minute AMRAP: 10 Burpees 10 Ring Rows Extra Work: 4) 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

* Billing changes. Help CVCF. Please read here. WOD: 1) 4 rounds – 4 minute AMRAP/2 minute Rest: 30 Single-unders 20 Kettlebell Swings 35/26 10 Push-ups Each round reset back to 30 Single-unders. 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