Category: Power

*Spring Events at CVCF HERE WOD: 1) 0:00 – 8:00 – Every 2:00 x 4 sets – Deadlift: 5 @ 65% 5@ 70% 5 @ 75% 5 @ 80% Warm-up as needed. We’re working shorter time domains today as the loads are lighter to get you guys more accessory work in. 1b) 8:00 – 16:00 – Every 2:00 x 4 sets: 10/side Single Leg Romanian Kettlebell Deadlift Focus on positioning over load. Perform all 10 reps on 1 side before switching to the other side. Load as deemed fit. 1c) 16:00 – 20:00 – Every 1:00 x 4 sets: 30 seconds Double Russian Kettlebell Swings This is a :30 ON/:30 OFF quick posterior conditioning piece. Max reps in the window, then rest. 2) 9 minute AMRAP: 3 Bear Complex 95/65 15 Wall Balls 20/14 One Bear Complex is Power Clean, Front Squat, Shoulder-to-Overhead, Back Squat, Shoulder-to-Overhead. Scale…

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Strict Press: 5 @ 60% 3 sets of 5 @ 65% Warm-up as needed. This is a light week, focus on great positioning through your lifts. 1b) 9:00 – 19:00 – Every 2:30 x 4 sets – Bench Press: 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% Same as above. 1c) 20:00 – 28:00 – Every 1:00 x 8 sets: 5-10 Strict Ring Dips Pick a rep count that you can maintain in unbroken sets. Add assistance/loading as deemed fit. 1d) 28:00 – 35:00 – 7 minute AMRAP: 20 Seated Plate Tricep Curls 20 Seated Plate Around the Worlds 20 Plate Star Jumps For the Plate Around the Worlds, change directions on each rotation. Each rotation counts as a rep. For the Star Jumps, start…

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat: 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% Warm-up as needed. This is a de-load week, we’ll ramp back into heavier lifts next week. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets – Pendlay Row: 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% Warm-up as needed. This is a de-load week, we’ll ramp back into heavier lifts next week. 1c) 18:00 – 21:00 – 3 minute AMRAP: Band Pull-Aparts Focus on position and activation, not speed. 2) 3 rounds AQAP: 18 Alternating Dumbbell Hang Power Snatch 35/25 5 Toes-to-bar + 10 Knees-up 12 Alternating Single Arm Dumbbell Push Press 35/25 9 Pull-ups Scale as needed. Stimulus for this workout is 6-9 minutes, you should be looking for weights/movements…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) “Hawks” – AQAP: 1000m Row 50 Deadlifts 155/105 50 Thrusters 65/45 50 Box Jumps 24/20 50 Burpees 50 Plate Overhead Walking Lunges 25/15 100 Double-unders We will be taking a break from our regularly scheduled programming to remember one of our first members, a great dude and one of my best friends. Come in and push it hard and be thankful you GET to workout. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE