*The State of CVCF 2020 Address HERE


1a) 0:00 – 10:00 – Every 2:00 x 5 sets:

8/side Split Stance Dumbbell Romanian Deadlifts +

20 second Hollow Hold

Focus on positioning first and foremost. Split stance should be about heel-to-toe in terms of distance. Perform all 8 reps on 1 leg and then switch to the other. Build loading as deemed fit.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets:

100ft Dumbbell Farmers Carry +

10-20 Medball Bear Hug Good Mornings

Load as heavy as possible for the Farmer’s Carry while moving unbroken. Medball Cleans pick a rep range that leaves you with enough rest to recover for the following round, focus on positioning over load.

2) 7 minute AMRAP:

15 Hurdle Jump Overs 24/20

15 Supinated Grip Bar Rows

15 Medball Bear Hug Squats 30/20

Scale as needed. For the Hurdle, place a PVC pipe on a box, and a plate on top of the PVC to keep it in place. Jump over facing or laterally, athletes choice.

Extra Work:

3) 2-3 sets of:

30 Banded Face-Pulls +

30 Banded Glute Bridges

Focus on position and activation over speed.

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