Category: Sport

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Our standard Thursday class setup is going to change for the immediate and ongoing future. We are going to change things up a bit, give you guys more options, but still give you a template and enable you to pack a lot into your hour class time. The guidelines above are further explained below. Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, or Run. 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 20 seconds of work (30 seconds…

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE WOD: 1) Bench Press: 5-5-5-10-10-10 Warm-up as needed. Rest 2-3 minutes between sets. Work as heavy as possible. 2) 3 rounds AQAP: 30 Kettlebell Swings 70/53 30 Box Jumps 24/20 Extra Work: 3) Handstand Push-ups: 10 minutes Practice Work on any style of Handstand Push-up. 4) 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

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE Class: 1) Power Snatch: Establish a 1RM Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. Goal is to only build as heavy as you can maintain proper footwork. 2) Power Clean + Push Jerk: Establish a 1RM Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. Goal is to only build as heavy as you can maintain proper footwork. 3) AQAP: 100 Burpees 4) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 5) Run: 6 x 400m Rest 2 minutes between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE Class: 1) Back Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 3×5 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. 3) 10 minute AMRAP 10 Toes-to-bar 20 Wall Balls 20/14 40 Double-unders Extra Work: 4) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up 5) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Class: 1) 5 rounds AQAP: 400m Run 20 Pull-ups 10 Deadlifts 225/155 Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Keep it strict. Heavy as possible. 5) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments