Category: Power

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 15:00 – Every 3:00 x 5 sets – Deadlifts: 5 @ 60% 3 @ 70% 2 @ 80% 2 @ 90% 1 @ 95% We are building back to another test. Don’t go higher than 95% today. If you went for a PR two weeks ago when we tested the 100% we encourage that you still base you percentages off of your starting numbers and not your new PR. 1b) 15:00 – 21:00 – Every 1:00 x 6 sets: 5-8 Ring Rows Perform these in appropriate position for the lower rep scheme, feet on a box as needed. Add load as needed as well. 2) “Death By”: 2 Deadlifts 155/105 2 Bar Facing 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 minute,…

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Strict Press: 5 @ 65% 3 sets of 5 @ 75% Warm-up as needed. Stick to the percentages, we’ll be maxing out in 2 weeks. 1b) 10:00 – 22:30 – Every 2:30 x 5 sets – Bench Press: 5 @ 60% 3 @ 70% 2 @ 80% 2 @ 90% 1 @ 95% Warm-up as needed. Stick to the percentages, we’ll be maxing out in 2 weeks. 1c) 23:00 – 28:00 – Every 1:00 x 5 sets: 20-30 second Push-up Hold Use assistance as needed. Hold yourself at the bottom of the Push-up, approximately 1″ from the floor, Glutes engaged, focus on keeping your spine neutral and pulled into a Hollow Position. 1d) 28:00 – 35:00 – 7 sets of :40 ON/:20 OFF – Max Reps: Odd – Kettlebell Swings…

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets – Pendlay Row: 5 @ 60% 3 @ 70% 2 @ 80% 2 @ 90% 1 @ 95% We are building back to another test. Don’t go higher than 95% today. If you went for a PR two weeks ago when we tested the 100% we encourage that you still base you percentages off of your starting numbers and not your new PR. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5 Strict Pull-ups + 10-15 PVC Banded Lat Press Down Add assistance/loading as deemed fit. Focus on position and activation on the Lat Press downs. 2) 21-18-15 – AQAP: Shoulder-to-Overhead 115/75 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….

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 12:30 – Every 2:30 x 5 sets – Back Squats: 5 @ 60% 3 @ 70% 2 @ 80% 2 @ 90% 1 @ 95% We are building back to another test. Don’t go higher than 95% today. If you went for a PR two weeks ago when we tested the 100% we encourage that you still base you percentages off of your starting numbers and not your new PR. 1b) 12:30 – 20:30 – Every 2:00 x 4 sets – Front Squat: 5 @ 65% 3 sets of 5 @ 75% Weights should be moderate for today, they should make you work, but not be crushing. Focus on clean tight positioning. 2) 2 rounds – 3 minute AMRAP – 1:30 Rest: 75 Double-unders Max Hang Power Cleans 95/65 Scale loading up or down as…

*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 Overhead Squats 35/25 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 35/25 Scale as needed. Step-ups alternate legs every rep. Step-ups done at whatever height you used to Box Jump on. Extra Work: 2) Sandbag/D-Ball Carry: 8 sets of 100ft Rest…