Category: Power

*Gym Update and Holiday Schedule Reminder HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Glute Bridge Up With Mini Band 10 Good Morning With Mini Band 10 Pause Air Squats With Mini Band :30 Seconds Machine Focus on good positioning and getting your Glutes firing. 1b) 10:00 – 28:00 – Every 3:00 x 6 sets: 3 Front Squats + 5 Back Squats Warm-up as needed. Start around 60-70% of your 1RM Front Squat. Perform this by completing the 3 Front Squats, racking the bar, and immediately stepping under into the Back Rack position and taking the bar back out of the rack. There should be no more than a few seconds of the bar off your body. Build as heavy as deemed fit. 1c) 32:00 – 39:00 – Every 1:00 x 7 sets: 6-10 Burpees 6-10 Wall Balls 14/8 Pick an output that…

*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 70/50 30 Push-ups 800m Run 30 D-Ball Bear Hug Box Step-ups 70/50 @ 24/20 30 Push-ups 400m Run w/D-Ball 70/50 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: 10 Double Overhand Deadlifts + 15 Slider Hamstring Curls + 20 Single Arm Russian Kettlebell Swings Warm-up as needed. Start with around 50-60% of your 1RM Deadlift. Perform the Deadlifts as Touch-and-Go today. For the Swings perform 10 reps on 1 arm, and then switch to the other arm for 10 reps. Perform this as a superset performing movements back-to-back-to-back. 1c) 33:00 – 45:00…

*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: Sets 1-4 – 5 Strict Press + 10 Lying Plate Pull-Overs Sets 5-8 – 5 Push Press + 15-20 Banded Tricep Press Downs Perform these movements as super sets performing them back-to-back. For the Plate Pull-Overs and Press Downs, keep the weight/tension/reps fixed. For the Strict and Push Press building loading each set as deemed fit. 1c) 35:00 – 45:00 – 10 minute AMRAP: 50 Box Jumps 24/20 40 Squat…