Category: Sport

*Gym Update 3/16/20 –  HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets – BB Cycling/Gymnastics: Odd – 3 Squat Snatch + 3 Hang Squat Snatch Even – 5 High Box Jumps Build loading as deemed fit. Focus on constant movement on the barbell. 1b) 11:00 – 21:00 – Every 1:00 x 10 sets – BB Cycling: Odd – 3 Squat Cleans + 3 Hang Squat Cleans Even – 6 Alternating Dumbbell Split Jerk Build loading as deemed fit. Focus on constant movement on the barbell. 2) 10 minute AMAP: 12 Dumbbell Thrusters 50/35 15 Toes-to-bar 75 Double-unders Scale as needed. Extra Work: 3) Band Resisted Supinated Ring Rows: 5 sets of 10-15 Rest 60 seconds between sides. Load as deemed fit. 4) Tall Kneeling Kettlebell Arnold Press: 4 sets of 12 Rest 90-120 seconds between sets. Heavy as deemed fit. For results post…

*Gym Update HERE WOD: 1a) 0:00 – 12:00 – Every 2:00 x 6 sets – Overhead Squat: Set 1 – 6 Reps Set 2 – 4 Reps Set 3 – 2 Reps Set 4 – 6 Reps Set 5 – 4 Reps Set 6 – 2 Reps Warm-up as needed. Perform this from the Rack, Split Jerking the bar from Behind the Neck to get comfortable with this movement pattern for when it gets heavy. Build as heavy as deemed fit. Reference last week for loading. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Bulgarian Split squat Perform all reps on 1 side before switching to the other. Focus on position and activation first and foremost. If you’d like to load use a Kettlebell or Dumbbell in the Goblet position. 1c) 19:00 – 21:00 – 2 minute AMRAP: Hollow Rocks Focus on…

*Spring Events at CVCF HERE WOD: 1) 5 rounds AQAP: 30 Dumbbell Front Squats 50/35 30 Alternating Dumbbell Snatch 50/35 30 Dumbbell Floor Press 50/35 3 Rope Climbs 15ft Scale as needed. Extra Work: 2) Sled Drag: 400m @ Bodyweight Focus on smooth and steady pace and walking as flat footed as possible. 3) Paralette Shoot Through: 5 sets of 5 Rest 90-120 seconds between sets. One rep is Push-up, Shoot Through, Dip, Shoot Back. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 1 Halt @ Knee Power Snatch 2 Hang Squat Snatch Warm-up as needed. Perform sets 1+2 @ 60-70% of 1RM Power Snatch, Sets 3+4 @ 70-80%, Sets 5-7 @ 80%+. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 1 Halt @ Knee Power Clean + 1 Hang Clean + 1 Push Jerk Warm-up as needed. Perform sets 1+2 @ 60-70% of 1RM Push Press, Sets 3+4 @ 70-80%, Sets 5-7 @ 80%+. 2) “Death By”: 2 Deadlifts 225/155 2 Bar Facing Burpees This is an EMOTM style workout. Perform 2 Deadlifts and 2 Burpees the first minute, 3+3 the second minute, 4+4 the third minute, and so on until you can no longer complete the allotted work in the minute. Extra Work: 3) Strict Ring Dip: 5 sets of 5…

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Odd – 2/side Kettlebell Windmills + 2/side Pause Kettlebell Upright Row Even – 20 seconds/side Band Resisted Bird Dog Hold For the Windmill/Upright Row, perform 2 Windmills, then 2 Upright Rows on that arm, then switch to the other side. For all movements focus on position and activation, not speed/loading. 1b) 11:00 – 23:00 – Every 2:00 x 6 sets: 7 Burpees + 2 Jerks This is meant to work on your heavier lifting under interference fatigue. Perform the 7 Burpees at a high, quick effort, take a few seconds and transition to the rack and perform 2 Jerks. Build as heavy as deemed fit for the Jerks. 1c) 23:00 – 28:00 – Every 1:00 x 5 sets: 20-30 second Chin-Over Bar Hold Use assistance as needed. Perform in a…