Category: Sport

WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy…

WOD: 1a) 0:00 – 12:00 – 12 minute EMOTM: Odd – 5-10 Push-ups + 10-20 second Bottom of Push-up Hold Even – 3-5 Strict Pull-ups + 10-20 Hollow Rocks Pick reps you can maintain for all 6 cycles. For the Push-up Hold the goal it to be just off the floor. 1b) 15:00 – 30:00 – Every 1:30 x 10 sets: 3 Push Press + 10 Kettlebell Upright Rows + 15 Hollow Rocks Push Press build loading as deemed fit. For the KB Upright rows, this is a single Kettlebell with both hands on the bell. Use a weight that allows you to keep things strict. 1c) 30:00 – 40:00 – AQAP: 2k Row/Ski OR 4K C2 Bike OR 4800m Assault Bike OR 1 Mile Run Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on position over speed. 3) Hip…

WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 2 Power Snatch + 2 Hang Squat Snatch + 2 Overhead Squats Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the barbell. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 2 Power Clean + 2 Hang Squat Clean + 2 Push Press Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the barbell. 3) AQAP: 75 Alternating Dumbbell Snatch 50/35 50 Toes-to-bar 25 Burpees Extra Work: 4) Cable Flat Bar Upright Rows: 3 sets of 30 Rest 90-120 seconds between sets. Focus on positioning over loading. 5) GHD Sit-ups: 3 sets of 10-20 Reps Rest 90-120 seconds between sets.  For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges Warm-up as needed. Alternate legs each rep. Build to an 80-90% effort for the day. We will be building on this for the next 12 weeks, so you want to leave some room in the tank. Add 2.5-5lbs to each of your sets from last week. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-0-3) Front Rack Box Step-ups These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 5 reps on 1 side, then switch stances to the other side. Tempo is 1 second up, brief pause, and a 3 second lower. Use a box height that puts your knee and hip in line when on the box. 1c) 18:00 – 26:00 – Every 2:00 x…

*CVCF Future Growth…Help Us Out HERE WOD: 1) 20 minute AMRAP: 24 D-Ball Over the Shoulder 100/70 12 Thrusters 95/65 3 Rope Climbs 15ft Extra Work: 2) Toes-to-bar: 5-10 reps Every 1:00 x 10 sets Pick reps you can maintain, us this as an opportunity to focus on technique. 3) L-Sit: Accumulate 2 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE