Category: Sport

*CVCF Future Growth…Help Us Out HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 1 Snatch Pull + 1 Snatch + 2 Overhead Squats Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between reps 1 and 2. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 1 Clean Pull + 1 Clean + 2 Jerks Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between reps 1 and 2. 2) 10 minute AMRAP: 200ft Single Arm DB OH Lunge 50/35 or 64 Alternating Steps 50 Single Arm DB Box Step-ups 50/35 @ 24/20 50 Single Arm DB STOH 50/35 10 Wall Climbs Scale as needed. Extra Work: 3) Pistol Squats: 10 minute EMOTM: If you don’t have these, use a band and pins to help assist you….

*CVCF Future Growth…Help Us Out HERE WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – 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…

*CVCF Future Growth…Help Us Out HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 10 Strict Knees-up + Moderate Pace Ski/Bike/Row/Run For the Strict Knees-up focus on obviously being strict, but really working to control the descent/lower of the movement. The remaining time in the 2 minute block spend time on your machine at a moderate pace. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: 5/side Pausing Single Arm Dumbbell Rows + 10 Pause Push-ups + 30 Double-unders For the Dumbbell Rows pause at the chest for 1 second each rep. For the Push-ups pause for 1 second just off the floor on each rep. Scale reps as needed to keep this around 90 seconds worth of work. The goal should also be maintainable efforts for all 10 sets…so for instance if you don’t have 10 Unbroken Push-ups for 10…

*CVCF Future Growth…Help Us Out HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 1 Power Snatch + 2 Squat Snatch + 3 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: 1 Power Clean + 2 Squat Cleans + 3 Push Press Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the barbell. 2) 10 minute AMRAP: 15 Box Jump Overs 24/20 12 Shoulder-to-Overhead 95/65 9 Pull-ups Extra Work: 3) Banded Muscle-up Transition: 7 sets of 3-5 reps Rest 90-120 seconds between sets. Use as much tension on the band as needed to make your transitions super smooth. We’re not looking for this to be difficult, you’re looking to “grease the groove” and…

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…