Category: Move

*CVCF Class & Schedule Update HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 1 Inchworm w/Push-up 10 Air Squats 5 Squat Thrusts 10 Lunges 5 Squat Thrusts Quick little blood flow piece to get you ready. If you have any tight areas spend time in transition and before warm-up stretching. 1b) 10:00 – 45:00 – AQAP: 1200m Run 30 D-Ball Squat Cleans 40/30 30 Push-ups 800m Run 30 D-Ball Bear Hug Box Step-ups 40/30 @ 24/20 30 Push-ups 400m Run w/D-Ball 40/30 30 Push-ups If you’re performing the workout outside today and don’t have a box, sub D-Ball Lunges in place for the Box Step-up. Accessory: 2) Secondary Conditioning – Machine Least Desired: 40 minutes Max Calories Ideally use the machine that you struggle with the most. Work for consistent and steady pacing. 3) Olympic Lifting – Snatch Balance: 7 sets of 3 Keep loading…

*CVCF Class & Schedule Update HERE WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Odd – 10 Pause Deadbugs w/Plate Overhead Even – 2 Clean Deadlifts + 2 High-Hang Power Cleans + 2 Low Hang Squat Cleans + 2 Split Jerks Use this to get the blood flowing and muscles firing. If you’re brand new to Oly lifting grab a PVC pipe, if you’re more comfortable grab a Barbell. 1b) 13:00 – 28:00 – Every 3:00 x 5 sets: 20 Box Elevated Glute Bridge-up w/Mini Band Around Knees + 20 Ball Slams + 10/side Banded Anti-Rotations Perform this as a superset, performing movements back-to-back-to-back with minimal rest. For the Glute Bride-up, place your feet on the box. 1c) 33:00 – 45:00 – 12 minute AMRAP: 20 Alternating Hang Dumbbell Power Snatch 25/15 20 Single Arm Dumbbell Thrusters 25/15 50 Heavy Rope Single-unders For…

*CVCF Class & Schedule Update HERE WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 15-20 Banded Supinated Pull-Aparts Station 2 – 3/side Half Turkish Get-ups (Dumbbell/Kettlebell) Station 3 – 20 seconds/side Overhead Hold (Dumbbell/Kettlebell) Station 4 – 40 seconds Easy > Moderate Cardio Machine Use this to get warm but also to work on some shoulder health and position work. 1b) 17:00 – 33:00 – Every 2:00 x 8 sets: 5/side Single Arm Dumbbell/Kettlebell Push Press w/Tempo Negative + 5-10 Supinated Pull-ups or Bar Rows + 30 second Front Plank Hold Perform these movements back-to-back-to-back as a Super set with minimal transition time from one to the next. For the Push Press focus on a slow, controlled lower. Start light, and build loading through each set as needed. 1c) 35:00 – 45:00 – 10 minute AMRAP: 50 Box Jumps 24/20…

*CVCF Class & Schedule Update HERE WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Odd – 10 Alternating Bird Dog w/2-3 second Pause Even – 2 Snatch Deadlifts + 2 High Hang Power Snatch + 2 Low Hang Power Snatch + 2 Pause Overhead Squats This is warm-up and Oly prep work. If you’re unfamiliar with the Olympic Lifts perform this with a PVC pipe, if you’re more comfortable with the lifts use a PVC pipe or Barbell depending on how warm you want to get. 1b) 13:00 – 28:00 – Every 1:00 x 15 sets: Sets 1-5 – 40 seconds Ski Jumpers Sets 6-10 – 10-20 Bench Dips Sets 11-15 – 5-8/side Single Leg Kettlebell Deadlift First 5 sets are max reps. For the next 10 sets pick reps/loads that you can maintain for all sets for each movement. For the…