Category: Sport

WOD: 1) Deadlift: 3 Reps Every 2:00 x 7 sets Warm-up as needed. Start around 70% of your heaviest set from last week. Build as heavy as deemed fit through the course of the 7 sets. All reps should be Touch-and-Go. 2) 12 minute AMRAP: 50 Double-unders 25 Toes-to-bar 15 Squat Cleans 135/95 Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Come watch the Open Announcement this Thursday at 8PM @ CVCF 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,…

* Come watch the Open Announcement this Thursday at 8PM @ CVCF WOD: 1) Push Press (7-5-3-2-1-1-1): 1 sets Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 8-15 Toes-to-bar/Knees-to-armpits/Knees-up Even – 30 seconds Double Kettlebell Overhead Hold This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a variation of the trunk movement that you can kip and maintain good positioning. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells. 3) 12 minute AMRAP: 12 Dumbbell Box Step-ups 50/35 @ 24/20 6 Renegade Rows 50/35 One Renegade Row consists of 1 Push-up and 1 Row on Each Arm. Extra Work: 4) Strict Pull-ups: 4 sets of 6-10 reps Rest…

* Come watch the Open Announcement this Thursday at 8PM @ CVCF WOD: 1) “Hawks” – AQAP: 1000m Row 50 Deadlifts 225/155 50 Thrusters 95/65 50 Box Jumps 30/24 50 Burpees 50/side Overhead Walking Lunges 45/25 100 Double-unders Extra Work: 2) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 3) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold/Walk/Push-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Come watch the Open Announcement this Thursday at 8PM @ CVCF WOD: * This is a de-load week for the Squat Program. Weight will begin climbing again next week. 1) Back Squat: Every 2:30 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-65% 3×5 @ 60-70% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 7 minute Up Ladder: 3 Kettlebell Swings 53/35 3 Wall Balls 20/14 Work goes 3+3, 6+6, 9+9, and so on…