Category: Move

*Spring Events at CVCF HERE **Sugar Spreading the Love of the “Hawks” Workout HERE WOD: 1a) 0:00 – 10:00 – 10 minutes Max Calories Ski/Bike/Row/Run: 30 seconds Easy/Moderate 30 seconds Hard/Sprint Accumulate as many calories as possible sticking to a pattern of trying to maintain a low-to-moderate pace for 30 seconds and then a high effort pace for 3 seconds. 1b) 12:00 – 22:00 – 10 minute AMRAP: 9/side Single Arm Dumbbell Front Squat 25/15 15 Box Jumps 24/20 21 V-Ups Scale as needed. For the Squat perform all reps on 1 side before switching to the other side. 1c) 24:00 – 34:00 – 10 minute AMRAP: 10 Push-ups 20 Abmat Sit-ups 30 Dumbbell Goblet Box Step-ups 25/15 Scale as needed. Step-ups alternate legs every rep. Step-ups done at whatever height you used to Box Jump on. Extra Work: 2) 3 rounds for Quality: 10 Medball Good…

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10/side Single Arm Russian Kettlebell Swings 20 Alternating Banded Glute Bridge March Pick a weight for the swings that you can perform all 10 reps and then switch directly into the other 10 reps on the other arm. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 10 Ball Slams Focus should be speed and power. Use a ball that is slightly lighter than normal and really throw the thing as hard as you can. 1c) 10:00 – 15:00 – 5 minute AMRAP: Dumbbell Farmers Carry Max Distance in 5 minutes. Keep track of your labs in the gym. You choose the loading, you can work more grip endurance by working lighter and trying to hold on for the entire 5 minutes, or work more grip strength and trunk strength by…

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 8/side Tall Kneeling Landmine Press + 8 V-Ups For Landmine Press start at a moderate weight and build as heavy as deemed fit. Perform all 8 reps on 1 side before switching to the other, we encourage you to start on your non-dominant arm first. For the V-Ups, focus first and foremost is position, the movement should start in the Hollow Position. Hinge through your hip, closing your body down, and keeping the legs completely STRAIGHT. You should only perform the movement to the ability of keeping your legs straight, if that means you can only touch your knees then that’s fine, lets work on getting those hip flexors strengthened up. On the way down, neither the feet or hands should come in contact with the floor, you…

*Spring Events at CVCF HERE WOD: 1) 0:00 – 22:30 – Every 2:30 x 9 sets: Station 1 – 15-20 Slam Ball Throw Over Pull-up Bar + 40 Alternating Mountain Climbers Station 2 – 20 Heavy Dumbbell Box Step-Overs Station 3 – 20 Alternating Dumbbell Plank Rows + 1/side Plank Clock Pick output and efforts you can maintain for all 3 cycles. You should be looking for around 30-45 seconds of rest on each station. Step-Overs you pick the height and weight based on what you want to work on…bigger range of motion and less loading, or less range of motion and more loading. 2) 3 rounds AQAP: 18 Alternating Dumbbell Hang Power Snatch 25/15 15 Knees-up 12 Alternating Single Arm Dumbbell Push Press 25/15 9 Strict Pull-ups Scale as needed. Stimulus for this workout is 6-9 minutes, you should be looking for weights/movements that…