Category: Sport

* Next Programming Cycle here. WOD: 1) Overhead Squat: 5 sets of 7 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) Snatch Push Press: 3 sets of 7 Rest 2-3 minutes between sets. Heavy as possible. 3) 10 minute AMRAP: 5 Power Cleans 95/65 10 Wall Balls 20/14 20 Double-unders Extra Work: 4) Burgener Warm-up: 3-5 rounds with an Empty Barbell Not for time. Focus on clean, smooth, fast movements. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Next Programming Cycle 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…

* Next Programming Cycle here. ** Billing changes. Help CVCF. Please read here. WOD: 1) Push Press: 7 reps Every 2:30 for 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) 5 rounds AQAP: 20 Push-ups 40 Air Squats Extra Work: 3) Abmat Sit-ups: 100 for time Keep track of total time and breaks to complete. 4) Dumbbell Overhead Tricep Curl: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Next Programming Cycle here. ** Billing changes. Help CVCF. Please read here. WOD: 1) Power Snatch + Snatch + 20 Double-unders: Every 90 seconds for 7 sets Warm-up as needed. Start around 60-70% of your 1RM Power Snatch. No dropping the bar between reps. Second rep is a full Squat. Build as heavy as deemed fit. 2) Power Clean + Clean + 20 Double-unders: Every 90 seconds for 7 sets Warm-up as needed. Start around 60-70% of your 1RM Power Clean. No dropping the bar between reps. Second rep is a full Squat. Build as heavy as deemed fit. 3) 7 minute AMRAP: 7 Power Snatch 95/65 14 Toes-to-bar 21 Box Jump Overs 24/20 Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Row: 8 x 500m Rest 2 minutes between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for…

* Next Programming Cycle here. ** Billing changes. Help CVCF. Please read here. WOD: 1) Front Squat: 7 Reps Every 2:30 for 4 sets Warm-up as needed. Start your first set at around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 7 Reps Every 2:30 for 4 sets Perform these as a continuation of the Front Squats, starting at your heaviest Front Squat weight or higher. Build as heavy as deemed fit. 3) AQAP: 100 Burpee Pull-ups Extra Work: 4) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up. If you have them perform an EMOTM. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments