Category: Power

*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: Station 1 – 5-10 Wide Grip Strict Pull-ups Station 2 – 5-10/side Single Arm Kettlebell High-Pull Station 3 – 15-20 Banded Seated Rows Adjusting loading through each round as deemed fit. For the Pull-ups try and pick a rep count and assistance/loading that you can keep…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP for Warm-up: 5 Cat/Cow 10 Lateral Lunges 1:00 Cardio Get some blood flowing and your body moving. Use the Lateral Lunges as a stretch and take your time with them. 1b) 11:00 – 31:00 – Every 2:00 x 10 sets: Sets 1-5 – 5 Pause Back Squats Sets 6-8 – 20 D-Ball Box Step-ups Sets 9-10 – 15 Dumbbell Goblet Shrimp Squats For the Pause Back Squats start around 50-60% of your 1RM and build load as deemed fit. Pause in the bottom for 2-3 seconds each rep. For the D-Ball Steps-ups pick a load and stay fixed with it for all 3 sets. Use a box that puts your knee and hip in line when stepping up. Shrimp Squats use plates to elevated your heels with feet as close together as possible. Keep the load…

*Week 1 Down – Gym Updates HERE **Our new, and full programming structure will fill out this week. Going forward we will be designing all of our programming structures around a class timeline and then programming a broad amount of daily Accessory/Additional work for athletes to add-on as they deemed fit. The Accessory work will be the same across all 4 programming structures, and programmed M,T,W,F,S. WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3 Inchworm + Calf Stretch 10 Single Dumbbell Deadlifts or Empty Barbell 100m Run or 50 Jumping Jacks Get yourself moving. 1b) 10:00 – 45:00 – “George Floyd” – AQAP: 800m Run 25 Deadlifts 65/45 25 Burpees 800m Run 25 Hang Squat Cleans 65/45 25 Burpees 800m Run 25 Push Press 65/45 25 Burpees 800m Run 25 Squat Clean Thrusters 65/45 25 Burpees 800m Run This is a robust workout…

*Week 1 Down – Gym Updates HERE **Our new, and full programming structure will fill out this week. Going forward we will be designing all of our programming structures around a class timeline and then programming a broad amount of daily Accessory/Additional work for athletes to add-on as they deemed fit. The Accessory work will be the same across all 4 programming structures, and programmed M,T,W,F,S. WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 10 Scapula Pull Ups or Rows 10 Alternating Lateral Lunges 5 Empty Barbell/PVC Clean Pulls 5 Empty Barbell/PVC Hang Muscle Clean 5 Empty Barbell/PVC Pause Front Squat 5 Empty Barbell/PVC Strict Press For quality, not for time. This is a great opportunity for those foreign or new to the Olympic lifts to get some skill work in. 1b) 14:00 – 29:00 – Every 3:00 x 5 sets: 5 Deadlifts +…