Category: Move

*Spring Events at CVCF HERE WOD: 1) 5 rounds AQAP: 30 Dumbbell Front Squats 25/15 30 Alternating Dumbbell Snatch 25/15 30 Dumbbell Floor Press 25/15 3 Rope-Sit-to-Stand Scale as needed. Extra Work: 2) Supinated Cable Rows: 4 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 10 D-Ball Over the Shoulder + 100-200ft D-Ball Bear Carry You pick the distance on the Bear Carry based on how much work you want. Load as deemed fit, build loading through rounds as deemed fit. 1b) 11:00 – 21:00 – Every 2:00 x 5 sets: 8/side Landmine Reverse Lunge + Press Perform all 8 reps on 1 side before switching to the other. This movement should be down as a Reverse Lunge, as you drive out of the lunge it should be a fluid movement right into the press, like a Thruster. Build loading each round as deemed fit. 2) “Death By”: 2 Dumbbell Deadlifts 2 Burpees This is an EMOTM style workout. Perform 2 Deadlifts and 2 Burpees the first minute, 3+3 the second minute, 4+4 the third…

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Odd – 2/side Kettlebell Windmills + 2/side Pause Kettlebell Upright Row Even – 20 seconds/side Band Resisted Bird Dog Hold For the Windmill/Upright Row, perform 2 Windmills, then 2 Upright Rows on that arm, then switch to the other side. For all movements focus on position and activation, not speed/loading. 1b) 11:00 – 23:00 – Every 2:00 x 6 sets: 15 Dumbbell Bench Press + 10 Dumbbell Overhead Tricep Curls This is meant to be performed as a superset. Start with a moderate load and feel free to build as heavy as deemed fit. Many athletes will likely have different weights for the two movements. 1c) 23:00 – 28:00 – Every 1:00 x 5 sets: 20-30 second Chin-Over Bar Hold Use assistance as needed. Perform in a Pronated grip. 1d) 28:00…

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 9:00 – 9 sets of :40 ON/:20 OFF: Station 1 – Plate Ground-to-Overhead Station 2 – Ski Jumpers Station 3 – Superman Arch-ups Each station is max reps. Rotate through the 3 stations for 3 cycles. 1b) 10:00 – 19:00 – Every 1:00 x 9 sets: Station 1 – 50ft Hand-Over-Hand Dog Sled Pull + Push Back Station 2 – 20-30 Hanging L-Sit Flutter Kicks Station 3 – 8/side Single Leg Kettlebell Deadlifts Pick loading/efforts you can at least maintain if not build on for all 3 cycles. For the Deadlifts perform all reps on 1 side before switching to the other. 2) 21-18-15 – AQAP: Dumbbell Shoulder-to-Overhead 25/15 Calories Ski/Bike/Row/Run Pick the machine you struggle with the most. Scaling loading as needed. You should have to break at least 1-2 of the sets up. Extra Work:…

*Spring Events at CVCF HERE WOD: 1) 0:00 – 21:00 – Every 3:00 x 7 sets: 10 D-Ball Bear Hug 1+1/4 Squats 10/side Slider Reverse Lunges 20 seconds/side Side Plank or Star Plank Start at moderate weights and build as heavy as deemed fit for the D-Ball Squats. For these go down into the bottom of the squat, come up just past parallel, back down into the bottom, and then stand to finish the rep. For the Slider Lunges, one foot should be on the solid ground, the other on the slider. Perform all reps on 1 leg before switching to the other. This is meant to be un-loaded, focus on position, and activation. For the Plank pick a variation that is appropriate for your abilities. Perform the 3 movements back-to-back-to-back like a superset and rest at the end. Scale volume as needed so…