*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 if you’re working Double-unders).

Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Thrusters, Cleans, Snatches, STOH, etc. This should be approximately 20 seconds worth of work.

Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than about 15 seconds worth of work.

Extra Work:

2) Band Shoulder Series: 3 rounds

10 each of the following, Overhand Pull-Aparts, Underhand Pull-Aparts, No Money’s, Face Pulls.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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