Category: Sport

*Want to Participate in the Open HERE **CVCF Stowe Bowl 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: 7/side Tempo (3-0-1) Front Rack Split Squat These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 7 reps on 1 side, then switch stances to the other side. Tempo is 3 seconds down, no pause, and fast up. Reference last week for loading and work to increase. 1c) 18:00 – 26:00 –…

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE WOD: 1) 5 rounds – 3 minute AMRAP – 1 minute Rest: 5 Pull-ups 10 Deadlifts 135/95 15 Abmat Sit-ups For this piece pick-up where you leave off after each rest period. If you’re a Pull-up machine scale to Strict or Chest-to-bar. Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken Reps. 3) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. If you have them perform an EMOTM. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Full Programming Will Be Posted In Early AM Based Off Of The Open *Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE ****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets:  Snatch + Hang Snatch + Overhead Squat Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. 1b) 9:00 – 18:00 – Every 1:30 x 6 sets: Clean + Hang Clean + Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. 2) “Open 19.1”- 15 minute AMRAP: 19 Wall Balls 20/14 19 Calories Row/Ski/Bike/Run The actual Open workout is on the Rower, but feel free to choose whatever machine you want if you’re not…

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE ****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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…

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE ****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP @ Warm-up Pace: 20 Calories Ski/Bike/Row/Run 20 seconds Hollow Hold 20 seconds Supinated Active Bar Hang 20 seconds Handstand Hold Perform this at a warm-up pace, building the pace on the machine each round you work through. If you’re not comfortable kicking into a handstand, walk-up with your belly facing the wall to whatever position you’re comfortable with. 1b) 12:00 – 27:00 – 5 rounds for Max Quality Reps of: 30 seconds Ring Rows 30 seconds Rest 30 seconds Dumbbell Bench Press 50/35 30 seconds Rest 30 seconds Dumbbell Romanian Deadlift 50/35 30 seconds Rest This should be moderately conditioning intensive. You should be breathing, but we want to focus…