Blog Search

CFBH 2.10

By: 0

LIFT: JERKS
9min to Warm-up to Mod Wt
–THEN–
16 EOMOM
2x 4 Pause Jerk (Light/Mod)
3x 3 Push or Split Jerks (Mod/Heavy)
3x (2 Jerk Dips + 2 Jerk Drives)(Heavy)

**Max PUSH-PRESS Make-up**
25min to find your 1RM

WOD
“DEATH BY CARDIO”
5 Rounds: (19min)
1st Min: Max Effort Cal Row
2nd Min: Max Effort Wall Balls (Rx 20 to 10’/16 to 9′, Sc 16 to 10’/14 to 9′)
3rd Min: Max Effort DUs (Sc Singles)
4th min: Rest
**No transition time, FGB Style**

CFBH 2.8

By: 0

Monsta-Mash
@Start
21 KBS (Rx 53/40, Sc 45/35)
18 HSPU (Sc 6 Wall Walks)
15 KBS
12 HSPU (Sc 4 Wall Walks)
9 KBS
6 HSPU (Sc 2 Wall Walks)
3 KBS

@8min
2 Rounds:
400m Run
15 Overhead Squats (Rx 95/65, Sc 75/55)

@16min
3 Rounds:
25 Box Jumps (Rx 24/20, Sc 20)
25 Ball Slams (Rx 40/30, Sc 30/20)

CFBH 2.6

By: 0

LIFT: BACKSQUATS
TEMPO BACK SQUATS
10min to warm up to LITE/MOD wt
–THEN–
12min EOMOM
5 Back Squats @54X0
(Increase wt each set)

**Max Make-up**
25min to find your 1RM

WOD
4 Rounds: (24min)
3min AMRAP
9-12-15-18 Snatch (any)
AMRAP Cal Row
==REST 3min==
(Rx Men 135-115-95-75)
(Rx Women
85-75-65-55)
(Sc Men 95-85-75-65)
(Sc Women 65-60-55-45)