Category: Sport

*Open Competitor Training Session HERE – Time Change WOD: 1) Power Snatch: 1 Rep Every 40 Seconds For 15 Rounds Start at 70-80% of your Max Power Snatch, and build from there. Focus should be on technique and clean movement not on maxing out. 2) Power Clean + Push Jerk: 1 Rep Every 40 Seconds For 15 Rounds Start at 70-80% of either your Max Power Clean or Max Push Jerk, whichever is the lower of the two. Focus should be on technique and clean movement, not maxing out. 3) 8 minute AMRAP 8 Power Cleans 155/105 8 Burpee Lateral Bar Hops Extra Work: 4) Seated Dumbbell Piston Press: 4 x 8/side. Rest 90 seconds between sets. Heavy as possible. 5) GHD Sit-ups: 3 x 15-30 reps Rest 90 seconds between sets. Pick a rep count that you can get through without any significant decrease in speed over the course of the…

*Open Competitor Training Session HERE WOD: 1) Hatch Program – Week 4/Day 1 – Back Squat: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85% Warm-up as needed. Rest no more than 90 seconds between working sets. 2) Hatch Program – Week 4/Day 2 – Front Squat: 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85% Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat. http://www.youtube.com/watch?v=lt9otTWuaOQ 3) AQAP: 9 Muscle-ups 18 Dumbbell Thrusters 50/35 7 Muscle-ups 14 Dumbbell Thrusters 50/35 5 Muscle-ups 10 Dumbbell Thrusters 50/35 Sub for Muscle-ups is 2x Push-ups or Dips Extra Work: 4) Handstand Push-ups: 10 minutes EMOTM If you can maintain more than 7 reps a minute go to a deficit. 5) Reverse Hyper: 4 x 12 Rest 90 seconds between sets. Heavy as possible. For results post detailed…

* A quick note. If you haven’t already noticed I’ve made an enormous purchase of gym equipment to outfit CVCF to be the best of the best. A large number of Olympic Competition plates have been purchased. If you use them, please make sure you do so inside, they are not designed to be used outside on the pavement, and will deteriorate if used in such manner. My OCD would also love it if you guys put things back exactly where you took them from 🙂 WOD: 1) 25 minute AMRAP: 5 Deadlifts 345/225 10 Handstand Push-ups 15 Pull-ups 20 Alternating Pistol Squats Sub for Pistols is 40 Air Squats. Extra Work: 2) Burpee-to-Target: 3 x 20 Target should be 6″ or more out of reach. Max Effort. Rest 90 seconds between sets. 3) Hollow Position: 3 minutes Keep track of total attempts and…

* A quick note. If you haven’t already noticed I’ve made an enormous purchase of gym equipment to outfit CVCF to be the best of the best. A large number of Olympic Competition plates have been purchased. If you use them, please make sure you do so inside, they are not designed to be used outside on the pavement, and will deteriorate if used in such manner. My OCD would also love it if you guys put things back exactly where you took them from 🙂 WOD: 1) Hatch Program – Week 3/Day 2 – Back Squat: 10 @ 60%, 10 @ 65%, 8 @ 70%, 8 @ 75% Warm-up as needed. Rest only 90 seconds between working sets. 2) Hatch Program – Week 3/Day – Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Rest only 90 seconds between sets,…

WOD: 1) 20 minutes EMOTM: Odd, Basic Barbell, Even, Movement of Choice For your Basic Barbell movement pick one of the following, Deadlift, Power Clean, Press, Push Press, Bench Press, Bent Over Row, Back Squat or Front Squat, and a rep range of 1-5. Movement of choice can be anything that you’d like to work on, but it should be something that is a weakness. 2) 12 minute AMRAP: 100m Sled Drag 170/125 15 Kettlebell Swings 70/53 Extra Work: 3) Triple-under Practice: 10 minutes If you don’t have 50 Double-unders unbroken consistently than work on those. 4) Banded Pull Throughts: 3 x 12 Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments