Category: Sport

*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: 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…

*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 sets of – Ski/Bike/Row/Run: 30 seconds Easy 20 seconds Moderate 10 seconds Hard Pick specific paces that you are going to hit each and every time. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 30 Double-unders + 5 Push Press Push Press is done from the floor. Build to a heavy set of 5 for the day. 1c) 28:00 – 40:00 – 12 minute AMRAP: 10/side Single Arm Dumbbell Hang Power Clean + Jerk 50/35 10 Calories Ski/Bike/Row/Run 10 Box Jump Overs 24/20 Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict….

*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) 0:00 – 10:30 – Every 1:30 x 7 sets: 5 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. 2) 10:30 – 21:00 – Every 1:30 x 7 sets: 5 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. 3) AQAP: 20-15-10-5 Toes-to-bar 5-10-15-20 Power Snatch 75/55 Extra Work: 4) Ring Dip: 10 minutes Practice Work on any facet of a Ring Dip. 5) Temp Ring Row…

*New Squat Cycle HERE **2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. ***The Open is Coming…And We Won’t Be Participating 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. 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. 1c) 18:00 – 26:00 – Every 2:00 x 4…

*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 20 minute Up Ladder: 10 Double-unders 5 Overhead Squats 95/65 3 Toes-to-bar This is a ladder workout, first round as written above is 10/5/3, next round is 20/10/6, next round 30/15/9, next round 40/20/12, and so on until time is up. Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE