Category: Sport

* Holiday Schedule HERE WOD: 1) AQAP: 1000m Row 50 Deadlifts 155/105 50 Thrusters 65/45 50 Box Jumps 24/20 50 Burpees 50/side Overhead Walking Lunges 25/15 100 Double-unders Thankful to have known this dude and to call him one of my best friends and have had his support as the first CVCF member. Extra Work: 2) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold/Walk. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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,…

* Holiday Schedule HERE WOD: 1) Bench Press: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Max reps set is cut-off at 20 reps. 2) 3 rounds AQAP: 30 Kettlebell Swings 53/35 20 Dumbbell Shoulder-to-Overhead 35/25 10 Pull-ups Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) Run: 10 x 100 Sprint/100m Walk Warm-up appropriately. Sprints should be at max effort. Record times of each Sprint. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Holiday Schedule HERE WOD: 1) Snatch: 1 Rep Every 1:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:00 for 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) 7 minute AMRAP: 10 Alternating Single Arm Dumbbell Snatch 50/35 10 Knees-to-armpits Extra Work: 4) Farmers Carry: 400m Work with a loading you can complete in under 10 minutes. Keep track of total time and attempts to complete. 5) Strict Ring Dips: 10 minute EMOTM Don’t Kip if you can’t do them Strict, scale accordingly. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE One of my best friends Ryan Hawks passed away coming up on 5 years ago. His girlfriend at the time Angel Collinson, while completey unrelated to…

* Holiday Schedule HERE WOD: 1) Front Squat: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 70% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. 2) 3 rounds AQAP: 25 Deadlifts 115/75 50 Air Squats 50 Double-unders Extra Work: 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. 4) Sled Drag: 400m @ Bodyweight Should be able to move continuously, scale loading if you cannot. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE