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CFBH 11.22

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STRENGTH: Thrusters (16 Mins)

A. Take 10min to find a 3RM thruster from the rack

B. EOMOM6
3×5@85-90% of “A” (15 reps)

WOD a
For Time: (12min)
4 Rounds
20 Alt DB snatch
18 SA OH walking lunges
16 Push-ups
C:50/35 P:35/20 Fit: 25/15

Accessory work:
3 Rounds:
10 Single Leg RDL (each)
10 Bicep Curls
5-8 Chin-ups

 

CFBH 11.21

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STRENGTH: Deadlift (20 mins)

A. Take 8 mins to warmup about 80%

B. E3MOM12
4x Deadlifts @85%

Parnter WOD
20min AMRAP
In teams of 2, partners will alternate movements to
complete as many reps as possible of:
3-6-9-12-15…etc
Wall Balls
Amer. KBS
Cal Row

C:20/16 53/35
P:18/14 45/30
FIt14/12 40/25

ACCESSORY:
3 sets:
8-10 Tricep extension
8-10 bench flys
8-10 renegade rows

PULSE!
AMRAP 18:
55 Burpees
55 Pull-ups
55/40 Calorie Bike
55 Dumbbell Strict Press (35/25)

CFBH 11.20

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STRENGTH: Pause Back Squats

Take 15 mins to find a 5rm w/ a 5 sec pause
*Aim for at least 75% or more

WOD
3 Rounds:

In 3mins:
200m run
10 Burpee over bar
AMRAP Hang Pwr cleans
==REST 3min BETWEEN ROUNDS==
*Score is number of HPC

C:135/95 P:115/75 Fit:95/65

ACCESSORY/ COOL DOWN:
:90sec each position
Banded Hip distraction
Happy baby
Calf stretch on post with bent knee

CFBH 11.17

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TECHNIQUE: Snatch Balance

Take 15 mins to find a heavy snatch balance w/ a 2 sec pause @bottom

*Try to do more than you can snatch
*This is to prepare anyone who plans on lifting at the kilo meet

WOD
OPEN WOD 11.1

10min AMRAP
30 Double Unders
15 Power Snatch

C:75/55 P:65/45 Fit:55/35
Scale for DUBs is 45 singles

CFBH 11.14

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STRENGTH: Thrusters (16 Mins)

A. Take 10 mins to find a 5RM thruster from the rack
*Try to go 2.5-5lbs+ heavier than last week

B. EOMOM6
3×7@85-90% of “A”
(21 reps)

Partner Row Pyramid
250m-500m-1000m-500m-250m

With a partner you will both complete each meter set.
Your rest is the time it takes your partner to row their meters

Accessory Work
3 sets of
6 up dog to down dog
10-second hold each
10 Pallof press each side
30-second each arm OH banded stretch

CFBH 11.13

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SKILL: Pull-up/Kipping work

WOD
4min AMRAP
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
==Rest 4 min==
4min AMRAP
21 Calorie Row
21 Burpees
21 Toes to Bar
==Rest 4 min==
4min AMRAP:
15 Calorie Row
15 Burpees
15 Pull-ups
*scale rig movemts as necessary

ACCESSORY:
3 sets of
12 reverse DB lunge steps
10 Single leg RDL (each)
12 glute hip bridge