Category: Sport

*Day Classes Cancelled today. Open gym from 5:30 AM-1:00 PM. Evening classes on as normal. **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 x :40 On/:20 Off: Odd – Max Calories Ski/Bike/Row/Run Even – Max Abmat Sit-ups Keep track of reps each round. For the Machine, while it says Max, use this as a good warm-up and slowly build the pace each round. 1b) 10:00 – 20:00 – 10 x :40 On/:20 Off: Odd – Max Strict Press 95/65 Even – Max Upright Rows 95/65 Both movements are Strict. We encourage athletes to hold their hands as close as touching on the Upright Rows, so you can maximize range of motion, especially if your tight through the thoracic spine or internally rotated at all through…

*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: 5 Low Hang Squat Snatch Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. You choose the position to go from. As we’ve been, working the goal is constant movement on the bar, true barbell cycling. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 5 Low Hang Squat Clean Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. You choose the position to go from. As we’ve been working, the goal is constant movement on the bar, true barbell cycling. 2) 10 minute AMRAP: 10 Hang Squat Cleans 65/45 30 Double-unders Extra Work: 3) Sotts Press: 4 sets of 10 Rest 90-120 seconds…

*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) 30 minute AMRAP: 50 Double-unders 21 Air Squats 15 Push-ups 9 Power Cleans 115/75 Extra Work: 2) Muscle-up: 10 minutes Practice Work on any facet of a Muscle-up. 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. 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. We will be working this complex for the next 3 weeks. 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. We will be working this complex for the next 3 weeks. 2) 7 minute Up Ladder: 3 Dumbbell Thrusters 35/25 3 Pull-ups Workout is performed as 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 3) Pegboard: 10 minutes Practice Work on any facet of a Peg Board….