Category: Power

*CVCF Gym Update – 5/18/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) 0:00 – 17:30 – Every 2:30 x 7 sets: 5 Bench Press @ 70-80% Same weight as last week. Adjust loading slightly up or down based on difficulty of last weeks sets. We’ll be hitting 7 sets next week and then 9 sets again the following week so be mindful of that. 1b) 17:30 – 25:30 – Every 2:00 x 4 sets: 6-8/side Single Arm Bent Over Landmine Row Most of you likely don’t have a landmine on at home. So, take your barbell and put in a corner in the room. Load the one end just as you would with a landmine and perform your Rows. If you’re working with lighter loads you can put on object on the end of the barbell…

*7:00 AM Zoom HERE (Password CVCF) **Noon Zoom HERE (Password CVCF) WOD: 1a) 0:00 – 17:30 – Every 2:30 x 7 sets: 5 Back Squats @ 70-80% Same weight as last week. Adjust loading slightly up or down based on difficulty of last weeks sets. We’ll be hitting 7 sets next week and then 9 sets again the following week so be mindful of that. 1b) 17:30 – 25:30 – Every 2:00 x 4 sets: 20 Alternating Front Rack Box Step-ups Load as deemed fit, these will be a little lighter given the reps and time domain. Focus on pushing off as little as possible with the rear leg, and really work to keep a good Front Rack position to work your Front Rack endurance, even if you don’t truly need it to support the load you have. Ideally setup the box so your…

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) 0:00 – 12:30 – Every 2:30 x 5 sets: 5 Deadlifts @ 70-80% Same weight as last week. Adjust loading slightly up or down based on difficulty of last weeks sets. We’ll be hitting 7 sets next week and then 9 sets again the following week so be mindful of that. Set the bar Dead on the floor each rep. 1b) 12:30 – 20:30 – Every 2:00 x 4 sets: 10/side Single Leg Romanian Deadlift Perform with whatever you have access to, Dumbbell/Kettlebell/Barbell/Band, etc. Perform all 10 reps on 1 side before switching to the other. 1c) 21:30 – 25:30 – 4 minute AMRAP:  10 Single Arm Russian Swings Right 10 Single Arm Russian Swings Left AMRAP for 4 minutes alternating hands back and…

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) 0:00 – 12:30 – Every 2:30 x 5 sets: 5 Bench Press @ 70-80% Same weight as last week. Adjust loading slightly up or down based on difficulty of last weeks sets. We’ll be hitting 7 sets next week and then 9 sets again the following week so be mindful of that. 1b) 12:30 – 21:30 – Every 1:30 x 6 sets: 5-10 Wide Grip Strict Pull-ups If you don’t have the upper body strength to do 5 of these Strict with your bodyweight, assist as needed. If you can hit 10 unbroken every round then add loading appropriately. 1c) 21:30 – 25:30 – 4 minute AMRAP:  Renegade Rows Each repetition is a Push-up on the Dumbbells and a row on each arm. Max…