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CFBH 10.25

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Strength: Strict press/Push press

7 mins to w/u to 95% of F.S. 1rm
==THEN==
12min E4MOM
2/4 @100%
(Do 2 reps of strict press then immediately go into 4 reps of push press)

*If 100% is too heavy for the day then use 96% of whatever wt.you were supposed to use.

Weakness Wednesday (14 mins)

Tabata 8 rnds ea before moving
to next movement
:20 ON/:10 OFF
1 min rest in between exercises

Movement #1
Cals on AAB
Movement #2

Good choices:
Rope Climbs
T2B
HSPU
V-ups
Burpee BJO
Pistols
Thrusters
Muscle ups

*Pullups + OHS are on friday so may want to avoid these ex.

CFBH 10.24

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Strength: Front squat/Back squat

10 mins to w/u to 95% of F.S. 1rm
==THEN==
12min E3MOM
2/4 @100%
(Do 2 reps of front squat then immediately go into 4 reps of back squat)

*If 100% is too heavy for the day then use 96% of whatever wt.you were supposed to use.

WOD
For Time: (12min)
50-35-20
Cal row
Box jumps

Challenge:
2mins ME Toes to bar

CFBH 10.23

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Strength: 3-Position power snatch (17 mins)

A. Take 6 mins to warmup to about 50% of 1rm

B.Every :90x 7
5x Psn from high hang@55%
5x Psn from high hang@60%
3x Psn from low hang@65%
3x Psn from low hang@70%
2x Psn from floor@75%
2x Psn from floor@80%
1+x Psn. from floor @85%

Skills: (10 mins)
3 attempts at each:
1. 50ft. Broad jump with as few jumps as possible
2. Max Strict or Kipped HSPU
3. 3 tempo pull-ups as slow as possible

WOD
4 RFT: (15 mins)
400 Run
50 Air Squats

CFBH 10.20

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Pull up/Muscle Up Progressions

0-5 strict Pull-ups will work on increasing pulling strength (Negatives, deficit ring rows etc.)

Athletes with kipping will work on technique and learn butterfly

Open Wod 14.4
14 Min AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wallballs
30 Cleans
20 Ring muscle-ups

C: 135/95 20/14
P: 115/80 18/12
Fit: 95/65 16/10

Substitute RMU for 20 Pullups/Ring rows + 20x Ring/Bench dips

 

CFBH 10.19

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Strength: Front squat/Back squat

8 mins to w/u to 90% of F.S. 1rm
==THEN==
12min E3MOM
2/4 @95%
(Do 2 reps of front squat then immediately go into 4 reps of back squat)

*If 95% is too heavy for the day then use 96% of whatever wt. you were supposed to use.

WOD
For Time: (18 mins)
1000m Run
50 Burpees
1000m Row

*For bigger classes have some athletes start on run and some on the rower.

**1000m run course will be down Junipero right onto 4th right onto Dawson right onto 6th right onto Junipero to the blue pipe then back into the gym


CFBH 10.17

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Strength: Strict press/Push press

7 mins to w/u to 90% of Press 1rm
==THEN==
12min E3MOM
2/4 @95%
(Do 2 reps of strict press then immediately go into 4 reps of push press)

*If 95% is too heavy for the day then use 96% of whatever wt. you were supposed to use.

WOD
4 RFT: (16min)
15 T2B
15 burpee box jump overs (24/20)

Challenge:
2mins ME air squats


CFBH 10.13

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Strength: Strict press/Push press

7 mins to w/u to 85% of Press 1rm

–then–

12min E3MOM
3/6 @90%
(Do 3 reps of strict press then
immediately go into 6 reps of
push press)

*If 90% is too heavy for the day
then use 96% of whatever wt.
you were supposed to use.

WOD
4 Rounds

1min: Power Cleans
1min: Wall Balls
1min: box jump overs
1min rest

C:135/95 20/16
P:115/80 18/14
Fit:95/65 16/12

Challenge:
Plank Party!!!