Category: Sport

WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 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 a strength baring format,…

WOD: 1) Push Press: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 5-10 Strict Pull-up/Ring Rows Even – 10 Standing Dumbbell Overhead Tricep Curls This should be done as a continuation of your Push Press starting at 10:00 on the clock. Strict Pull-ups can be assisted if needed, or perform Ring Rows if you don’t have unassisted Strict Pull-ups yet. Loading for Dumbbell Overhead Tricep Curl should be as heavy as you can go for 10 reps 3) 12 minute AMRAP: 12 Knees-to-armpits 9 Push-ups 6 Power Snatch 95/65 Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Row: 10 x 500m Rest 2 minutes between intervals. Perform at your 2K Pace. For results post detailed weights, reps, times, thoughts, etc. for all…

WOD: 1) Hang Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Hang Clean and Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3) 21-15-9 – AQAP: Thrusters 65/45 Pull-ups Extra Work: 4) Kettlebell Overhead Carry: 8 x 50m Rest 60 seconds between sets. Load as heavy as possible. 5) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Front Squat: 5 reps Every 2:00 x 6 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Barbell Back Rack Lunges: 5/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep. 3) AQAP: 30 Box Jump Overs 24/20 50 Russian Kettlebell Swings 53/35 100 Air Squats 50 Russian Kettlebell Swings 53/35 30 Box Jump Overs 24/20 Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. 5) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. Perform all 12 reps on 1 leg before switching. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) AQAP: 3 rounds of… 12 Burpees 21 Pull-ups 12 Hang Power Cleans 115/75 Into… 3 rounds of… 12 Burpees 21 Deadlifts 115/75 12 Shoulder-to-Overhead 115/75 Extra Work: 2) Farmers Carry: 400m Heavy as possible. Keep it under 10 minutes. Keep track of total time and attempts to complete. 3) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE