Category: Sport

*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 – 10:30 – Every 1:30 x 7 sets: 2 Squat Snatch + 3 Low Hang Power Snatch Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Barbell cycling is the goal here, keeping constant movement on the bar. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 2 Squat Cleans + 3 Low Hang Power Cleans Start around 50% of your 1RM. Build as heavy as deemed fit. Barbell cycling is the goal here, keeping constant movement on the bar. 2) 10-9-8…3-2-1 – AQAP: Toes-to-bar Hang Squat Clean Thrusters 75/55 Extra Work: 3) Bar Muscle-up: 10 minutes Practice Work on any facet of a Bar Muscle-up. 4) L-Sit: Accumulate 2 minutes Keep…

*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 – 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…

*CVCF Stowe Bowl HERE **New Squat Cycle HERE ***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: 1) 5 rounds AQAP: 3 Rope Climbs 15ft 12 Burpees 24 Wall Balls 20/14 Extra Work: 2) D-Ball Bear Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. 3) Hand-Over-Hand Sled Pull: 6 x 100ft Rest 90-120 seconds between sets. Heavy as possible while moving unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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 – 10:30 – Every 1:30 x 7 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) 10:30 – 21:00 – Every 1:30 x 7 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) 9 minute AMRAP: 15 Overhead Squats 75/55 12 Power Snatch 75/55 9 Toes-to-bar Extra Work: 3) Double-unders: 10 minutes Practice Work on any facet of a Double-under. 4) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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: 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…