Category: Sport

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets – Barbell Cycling + Gymnastics: Odd – 5 Touch-and-Go Hang Squat Snatch Even – 1-5 Bar Muscle-ups Start at a moderate load and build as deemed fit. If you don’t have a Bar Muscle-up yet then you should be working on your Strict Pull-up strength. If you don’t have 5 Strict Pull-ups yet that should be a first goal to establish. 1b) 11:00 – 21:00 – Every 1:00 x 10 sets – Barbell/Dumbbell Cycling: 5 Touch-and-Go Hang Squat Clean 10 Dumbbell Jumping Squats Start at a moderate load and build as deemed fit. For the jumping Dumbbell Squats these aren’t actually full Squat, but just into 1/4 – 1/3 Squat and then explode and jump. Perform these in a cyclical manner with Dumbbells at the side. 2) 21-18-15 –…

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 12:00 – Every 2:00 x 6 sets – Overhead Squat: Set 1 – 7 Reps Set 2 – 5 Reps Set 3 – 3 Reps Set 4 – 7 Reps Set 5 – 5 Reps Set 6 – 3 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. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Single Leg Hip Thrust Perform all reps on 1 side before switching to the other. Focus on position and activation, no load needed here. 1c) 19:00 – 23:00 – 4 minute AMRAP: 20 seconds/side Side Plank w/Bench Pinch 10 Alternating Pistol Squat Lift-Offs For the Plank you are performing this using…

*Spring Events at CVCF HERE **Sugar Spreading the Love of the “Hawks” Workout HERE WOD: 1a) 0:00 – 10:00 – 10 minutes Max Calories Ski/Bike/Row/Run: 30 seconds Easy/Moderate 30 seconds Hard/Sprint Accumulate as many calories as possible sticking to a pattern of trying to maintain a low-to-moderate pace for 30 seconds and then a high effort pace for 3 seconds. 1b) 12:00 – 22:00 – 10 minute AMRAP: 9/side Single Arm Dumbbell Overhead Squats 50/35 15 Box Jumps 24/20 21 V-Ups Scale as needed. For the Squat perform all reps on 1 side before switching to the other side. 1c) 24:00 – 34:00 – 10 minute AMRAP: 10 Push-ups 20 Abmat Sit-ups 30 Dumbbell Goblet Box Step-ups 50/35 Scale as needed. Step-ups alternate legs every rep. Step-ups done at whatever height you used to Box Jump on. Extra Work: 2) Handstand Negatives: 4 sets of 4 Rest…

*Spring Events at CVCF HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat 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 Power Clean + 1 Hang Power Clean + 1 Push Press Warm-up as needed. Perform sets 1+2 @ 60-70% of 1RM Push Press, Sets 3+4 @ 70-80%, Sets 5-7 @ 80%+. 2) 9 minute AMRAP: 3 Bear Complex 115/75 20 Wall Balls 20/14 One Bear Complex is Power Clean, Front Squat, Shoulder-to-Overhead, Back Squat, Shoulder-to-Overhead. Scale loads as needed. Extra Work: 3) Single Arm Stink Bog Hold off Box: 5 sets of 20 seconds/side Rest 60 seconds between sets. If you can do this in a Handstand against the…