Category: Power

WOD: 1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Pendlay Row: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Focus on controlling the bar back down to the floor each rep, not just dropping it. The goal for each set is to maintain the starting position from Rep 1 and not resetting your position every few reps. 1b) 8:00 – 16:00 – Every 2:00x  4 sets: 15 Sumo Stance Good Mornings Focus on positioning over load. Build loading each set as deemed fit. Don’t perform the movement fast, or slow, just at a solid, controlled pace. 1c) 16:00 – 20:00 – Every 1:00 x 4 sets: 5/side Single Arm Kettlebell Row @ Bottom of Single…

WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets – Front Squat: 5 @ 65% 5 @ 70% 5 @ 70% 5 @ 70% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1c) 19:00 – 22:00 – 3 minute AMRAP: Banded Glute Bridge-ups Focus on position over speed. Hold the peak contraction for 1 second each rep. 2) 8 minute Up Ladder: 3 Sumo Deadlift High-Pulls 75/55 6 Abmat Sit-ups Work is perform 3+6, 6+12, 9+18, 12+24, and so on until…

*The State of CVCF 2020 Address HERE WOD: 1) 5 rounds – 4 minute AMRAP – 1 minute Rest: 20/15 Calories Ski/Bike/Row/Run 20 Dumbbell Burpee Deadlifts 35/25 Max Dumbbell Box Step-ups 35/25 @ 24/20 Scale as needed. Work to be consistent with your pacing and output. Goal should be to get a similar amount of Step-ups each round. Extra Work: 2) EZ Bar Cable Curls: 4 sets of 20 Rest 90-120 seconds between sets. Load as deemed fit, focus on good activation and contraction. 3) Triangle Cable Tricep Press Down: 4 sets of 20 Rest 90-120 seconds between sets. Load as deemed fit, focus on good activation and contraction. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*The State of CVCF 2020 Address HERE WOD: 1a) 0:00 – 12:00 – Establish a 1RM for the Day: Deadlift Warm-up as needed. We suggest working through some sort of progression of 5-5-3-3 and then singles from there. This may be a new PR, or 10-20% lower than your lifetime, it doesn’t really matter, we’re looking to see where your capacities are today. 1b) 13:00 – 21:00 – Every 2:00 x 4 sets: 12 Alternating Barbell Back Rack Lunges Start at a moderate weight and build as heavy as deemed fit. Alternate legs each rep for a total of 6 reps/side. 2) 3 rounds AQAP: 20 Hurdle Jump Overs 24/20 15 Pull-ups 10 Dumbbell Squat Cleans 35/25 Scale as needed. For the Hurdle, place a PVC pipe on a box, and a plate on top of the PVC to keep it in place. Jump over facing…