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CFBH 8.24

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STRENGTH: Cleans
A. Take 7 mins to warmup
to ~60% of max C&J

B. Every 2:30 x 4
4-5 UB Hang Sq Clean +
1 Jerk @60-65%
Rx: Add 10 lbs every set
Sc: Add 5 lbs every set

WOD a
8min AMRAP
10 Toes-to-Bar
AMRAP UB Dubs
(Max out is 100x UB dubs
before doing next set of T2B)

*Score is total # of Dubs

WOD b
For Time: (8 mins)
120x Am. KBS
EMOM 5x Goblet Sq.
C: 70/53, P: 53/40, Fit: 35/25

*If you can average ~15 reps
per/min then you’ll finish under
the time cap.

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CFBH 8.23

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Bergeron Beep Test
16min Cap EMOM
7 Thrusters
7 Pull-ups
7 burpees
*Athlete will perform these movements EMOM until they cannot complete the round within the min
**If you do not make it to 10min you will AMRAP the movements until the 10min mark
***If you make it past 10 we will cap it at 16mins
C:75/55
P:65/45
Fit: barbell or scale reps scale for Pull-up is Jumping Pull-up only

Accessory Strength
12min E4MOM
6-10x Single Leg RDL
8-12x DB rows
1:00 Weighted Plank

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CFBH 8.21

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Strength: Back Squat
8min to w/u to 70%
==THEN==
20 reps @ 5lbs (~2.5%) heavier than last weeks 20 rep
==REST 4min==
10 reps at same weight (Go for speed through the middle)

WOD
2 Rounds: (20 mins)
In 5min:
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
100 Double-unders
==THEN==
AMRAP Max Cal Row

Rest 5min between rounds

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CFBH 8.15

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Stamina: Back Squat
8min to w/u to 65-70%
==THEN==
20 reps @ 5-10lbs (~2.5%) heavier than last 20 rep
==Rest 4min==
10 reps at same weight (Go for speed through the middle)

WOD a
7min AMRAP:
Power Cleans
EMOM 7 Burpee’s
C:135/95 P: 95/65 Fit: 75/55

WOD b
7min AMRAP:
20 Unbroken Russian KBS
15 Unbroken Wall Balls
C: 70/53 & 25/18
P: 62/45 & 20/16
Fit: 35/25 & 14/12

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CFBH 8.14

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Stamnia Work: Shoulder to overhead
A. Take 6 mins to warmup to about 75% of max Strict Press
B. 10min EOMOM @75-80%
5 Strict Press +5 Push press
4 S.P. + 6 P.P.
3 S.P. + 7 P.P.
2 S.P. + 8 P.P
1 S.P. + 9 P.P

WOD a
3 RFT: (15min)
400m run
24 Single-Arm OH walking lunge
12 T2B
C:50/35 P:40/30 Fit:25/20

Accessory work: (Optional)
5×5 Wt. Pullup or 4×15 Ring rows
*Rest 60-90 secs in btw rnds*
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