Category: Move

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworms + 4 Plank Shoulder Taps (Each Inchworm) 10 Sumo Stance Air Squats 10 Banded Pass Throughs 3 Burpees Take your time and get things moving. If you have any specific tight areas, feel free to spend additional time working on them. 1b) 11:00 – 26:00 – Every 1:00 x 15 sets: Station 1- 5-8/side Dumbbell Box Step up w/Opposite Arm Dumbbell Press Overhead Station 2- 5-8/side Single Leg Romanian Deadlift w/Opposite Arm Dumbbell Row Station 3- 10/side Single Arm Kettlebell/Dumbbell Side Bends Focus here is movement quality, balance, and coordination. Focus on these first, loading second. Rotate through the 3 movements for 5 rotations. 1c) 30:00 – 40:00 – 10 minute AMRAP – 21-15-9: Seated Dumbbell Press Ball Slams Calories Machine For this piece, perform 21 of each movement, then 15, then 9, and then…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Single-unders Station 2 – (3x) Snatch Pull w/Pause @ Top + Low Hang Power Snatch + Snatch Balance Athletes in Move/Power use a PVC Pipe for warm-up, those in Sport/Competition use a Barbell. 1b) 10:00 – 16:00 – Every 1:30 x 4 sets: 15 Pause Hip Thrust w/Mini Band + 20 Hip Thrust March w/Mini Band Focus on position and activation, not speed. Scale volume of reps as needed. 1c) 16:00 – 24:00 – Every 1:00 x 8 sets: Station 1 – 10 Box Jumps w/Step Down Station 2 – 6-8/side Single Arm Dumbbell Row For the Box Jumps the goal is to work on something a little higher than you would normally use in a workout. Build height through the 4 sets as deemed fit. For the Dumbbell Rows,…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Quad Stretch 10 Table Top Up/Downs 10 Kettlebell Deadlifts Take your time and focus on positions and activation. 1b) 10:00 – 22:00 – Every 2:00 x 6 sets: 12 Dumbbell Front Rack Box Squats + 12 Banded Face Pulls Reference last week for loading and try and work a little heavier. Use a box height that puts you at parallel. Banded Face Pulls focus on keeping your shoulders pulled back and down. 1c) 22:00 – 31:00 – Every 1:30 x 6 sets: 5/side Dumbbell Farmers Position Split Squat  w/3 Second Isometric Hold In Bottom For each rep hold the bottom position 1″ off the floor for 3 seconds. Focus on position and activation over loading. Perform all reps on 1 side before switching to the other side. 1d) 31:00 – 36:00 – Every 1:00 x 5…

*CVCF Gym Update 8/12/20 – HERE WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5 Scapula Pull-ups 10 Hollow Rocks 15 Banded Face Pulls 100m Run or 30 seconds Machine Get some blood flowing and your heart rate up. 1b) 12:00 – 45:00 – 10 rounds AQAP: 10 Knees-up 10 D-Ball Over the Shoulder 200m Run Athletes working outside will perform Tuck Crunches in place of the Knees-up. Accessory: 2) Secondary Conditioning – AQAP: 25-50-75-100 Calories You pick the machine. Rest 3 minutes between sets. Hard efforts. 3a) Olympic Lifting – Every 1:00 x 4 sets: Power Snatch + Snatch + Overhead Squat 1 set @ 65% 1 set @ 70% 1 set @ 75% 1 set @ 80% 5-10 minutes to hit a Max Set for the Day Warm-up as needed. Drop and reset between the two Snatches. 3b) Olympic Lifting – Every 2:00 x…

*CVCF Gym Update 8/12/20 – HERE WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Odd – 10 Band Pull-Aparts + 10 Alternating Lunges Even – (3x) Muscle Clean + Hang Power Clean + Thruster Athletes in Move warm-up with a PVC pipe, all other programming tracks should use a barbell. 1b) 9:00 – 33:00 – Every 1:00 x 24 sets: Sets 1-8 (9:00 – 17:00) – 3/side 1/2 Turkish Get Up Sets 9-16 (17:00 – 25:00) – 5/side Pause Landmine Romanian Deadlift Sets 17-24 (25:00 – 33:00) 40 second D-Ball Bear Hug Hold or Double Dumbbell/Kettlebell Front Rack Hold For each piece today work to pick a moderate loading that you can maintain for all 8 sets of each movement. If you underestimate, bring the loading up, but otherwise the goal is to build capacity in these movements/loads by picking an effort…