Category: Sport

*New strength program starts Monday. Check it out HERE. Class: 1) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Stop your Max Reps set if you hit 20 reps. Go at your last set with everything you have. 2) Back Rack Box Step-ups: 3 x 8/side @ 20″ Load only to a weight you can stand all the way through on the leading leg. Rest 90 seconds between sets. 3) 8 minute Up Ladder: 1 Power Cleans 155/105 2 Chest-to-bar Pull-ups Then 2 + 4, 3 + 6, 4 + 8, and so on until 8 minutes is Up Extra Work: 4) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. 5) Double-unders: 10 minutes Practice If you have them down solid work on intervals. For results post detailed weights, reps, times, thoughts, etc….

*New strength program starts Monday. Check it out HERE. Class: 1) 4 rounds – 5:00 ON – 3:00 OFF – AMRAP: 10 Toes-to-bar 15 Power Snatch 65/45 20 Box Jumps 24/20 Extra Work: 2) Hip Extension: 4 sets of 20 Rest 90 seconds between sets. 3) Farmers Carry: 400m Heavy as possible (keep it under 10 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

*New strength program starts Monday. Check it out HERE. **There will be no Olympic Lifting class today at 3:30 PM Class: 1) Front Squat: 3 reps Every 90 seconds x 10 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as you like. 2) 3 rounds AQAP: 20 Kettlebell Swings 53/35 30 Wall Balls 20/14 400m Run Extra Work: 3) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 4) Double-under Practice: 10 minutes If you’ve got these dialed, than work some sort of interval with Double-unders. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*There will be no Olympic Lifting class this Friday @ 3:30 PM Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) AQAP: 1000m Row 75 Abmat Sit-ups 50 Dumbbell Box Step-ups 50/35 @ 20″ Extra Work: 3) Planks: 3 x :30 Right, Left, Front, Rest If this is easy for you add a weight vest. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=lLFunBPgPOo

*There will be no Olympic Lifting class this Friday @ 3:30 PM Class: 1) Jerk: Establish a 1RM Take as rest as needed, warm-up as needed, take as many attempts as needed. 2) 12 minute AMRAP: 6 Deadlits 155/105 12 Push-ups 24 Double-unders Extra Work: 3) Hip Thrusts: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 4) Row: 5 x 500m Rest 2 minutes between intervals. Fastest consistent intervals is the goal. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments The Open season is really, officially over now. The Masters qualifier was this last weekend, and I couldn’t be prouder of all the amazing work that our 6 Masters did. Pretty awesome to see that out of 2,000 Masters to make the 2nd round, 6 came from CVCF. A huge congrats goes to Kristi, which as of…