Friday:  December 13, 2019

Warm-Up(0:00 – 15:00)
Mobility:  30 PVC Pass Throughs

30 Squat and Twists*

*Squat and Twist: Sit into a squat and place your hands on your feet, elbows inside the knee. With one arm, rotate up toward the ceiling while the other arm holds the foot. That’s 1.

Then:

Clean Warm Up,
:30 Empty Bar Front Squat Hold
:90 Ankle Flexion stretch
:30 Empty Bar Front Squat Hold
:60 Saddle Pose

Then,
1×5 Power Position Squat Clean
1×5 Hang Squat Clean
1×3 “Touch and Go” Squat Clean (below knee)

Strength/Skill(15:00 – 35:00)
Back Squat:  4×5 at 90% of your new 5RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(40:00 – 60:00):  Strict 20:00 Time Cap

Fitness
15 Rounds
5 Push Ups
5 Sit Ups
5 Goblet Squats

Performance
15 Rounds
3 Handstand Push Ups
3 Power Cleans 155/105lbs

Option 2:  5 Dips instead of HSPU and Power Clean weight at 135/95lbs

Competition
15 Rounds
3 Strict Handstand Push Ups
3 Squat Cleans 185/125lbs (or more)

No comments.

Thursday:  December 12, 2019

Warm-Up(0:00 – 20:00)
Mobility:  20 Front Rack Elbow Pointers

20 Spidermans
2 rounds
12 KB Swings
12 Golbet Squats
12 Burpees

Then:
Thruster Warm Up
1×8 Pause Thrusters (empty bar or light weight)*

*Front squat + pause at the top + strict press (goal is to train full hip extension before pressing in the thruster)

Strength/Skill(20:00 – 35:00)
Every 2 Minutes for 12 Minutes
7 Heavy Thrusters from a rack

WOD(40:00 – 50:00) Strict 10:00 Time Cap

Fitness
For Time
100 Single Unders
15 Burpees
20 Wall Balls
15 Burpees
100 Single Unders

Performance
For Time
100 Double Unders
15 Burpees
20 Thrusters 95/65lbs
15 Burpees
100 Double Unders

Option 2:  75/55lbs on the barbell

Competition
For Time
100 Double Unders
20 Busters* 50/35lbs
100 Double Unders

*A buster is a burpee into a squat clean thruster with the DBs.

No comments.

Wednesday:  December 11, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded shoulder distraction: 1:30/side

5x :10 Assault Bike Sprints (all out effort – rest as needed between)

Strength/Skill(15:00 – 30:00)

Spend some time warming up the Handstand Walk (HS holds, wall walks, etc.)

Then:
Every 2 Minutes for 10 Minutes
25’ Handstand Walk*

*If you’re still working on HS walks, either shorten the distance, do :45 handstand hold, or 3 wall climbs.

WOD(35:00 – 47:00)

Fitness/Performance/Competition
AMRAP 12
12/8 Cal Bike/Row/Ski
12 Wall Balls

No comments.

Tuesday:  December 10, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Banded Internal/External shoulder rotations, 20 per arm*

*Banded Internal/External Shoulder Rotations: attach a band to a post and face perpendicular to the rig. Step away, putting tension in the band. Rotate the shoulder internally (down), then externally (up), pausing in both end ranges briefly. That’s 1 rep.

20 Lunges
:60 Freestanding HS Hold Practice (or plank pushup position)
20 Jump Squats
:60 Freestanding HS Hold Practice (or plank pushup postion)

Then:  Split Jerk Skill
1×10 Split Jerk (no bar – feet only)
2×5 Jerk from split position, empty bar
1×5 Split Jerk, empty bar

Strength/Skill(20:00 – 35:00)
15 Minutes to establish a 1RM Shoulder to Overhead (from the rack – any form of S2OH is okay)

WOD(40:00 – 55:00):  Strict 15:00 Time Cap

Fitness
2 Rounds
25 Burpees
25 Ring Rows
15 DB Clean and Jerks

Performance
2 Rounds
25 Burpee Pull Ups
15 Clean and Jerks 115/75lbs

Option 2:  95/65lbs on the barbell

Competition
2 Rounds
25 Burpee Strict Pull Ups
15 Touch-n-go Clean and Jerks 115/75lbs

No comments.

Monday:  December 9, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Calf/Achilles Smash on KB Handle
Row 400m
30 S-Arm Russian KB Swings (light weight – 15r/15l)
30 Box Step Ups 24/20”

Then spend a few minutes practicing the KB Snatch:

https://www.youtube.com/watch?v=yaZItbgqZ8E

Strength(15:00 – 35:00)
Back Squat*:  Establish a new 5RM (The goal here is 5-10lbs more than last week)

Otherwise, do a 5×5 at moderate weight.

WOD(40:00 – 58:00)

Fitness

AMRAP 18 Minutes
16 Box Jumps
8 Right Arm DB Snatches
8 Hanging Knee Raises
8 Left Arm DB Snatches

Performance
AMRAP 18 Minutes
16 Box Jumps 24/20″
8 Right Arm KB Snatches 53/35lbs
8 Toes to Bar
8 Left Arm KB Snatches 53/35lbs

Option 2:  KB Snatch at 45/25lbs

Competition
AMRAP 18 Minutes
16 Box Jumps 24/20″
8 Right Arm KB Snatches 70/53lbs
8 Toes to Bar
8 Left Arm KB Snatches 70/53lbs

Optional Workouts of the Week

Option 1:
For Time:
100 Burpees*
EMOM (starting at 0:00)
20 DU (or 20 Single Unders)

Option 2:
21-15-9
Cal Ski
Pullups

No comments.

Friday:  December 6, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Floss Shoulders, 2:00/side

Tabata-ish
On a continuous 4:00 clock
:15 of Air Squats
:15 Rest
:15 Dead Hang from Pull Up Bar
:15 Rest

In the remaining 5ish minutes, spend some time on the rope practicing your rope climbing skills.

Strength/Skill(15:00 – 35:00)
Back Squat:  4×5 at 90% of your new 5RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(40:00 – 60:00):

Fitness
AMRAP 20 Minutes
15 Hanging Knee Raises
30 Air Squats
45 Single Unders

Performance
AMRAP 20 Minutes
3 Rope Climbs
15 Goblet Squat 70/53lbs
45 Double Unders

Option 2:  15 T2B in place of rope climbs

Competition
AMRAP 20 Minutes
3 Legless Rope Climb
15 Goblet Squat 70/53lbs
45 Double Unders

No comments.

Thursday:  December 5, 2019

Warm-Up(0:00 – 15:00)
Mobility:  30 Duck Walk Steps

With a DB or light barbell:
4 Rounds of
3 Thrusters
4 Hang Power Cleans
5 Front Squats
6 Deadlifts

Strength/Skill(15:00 – 30:00)
Deadlift:  5×3 (increasing weight across all sets)

WOD(35:00 – 53:00) Strict 18:00 Time Cap

Fitness
For Time
30 Wall Balls
40 KB Swings
50 OH Walking Lunges (w/med ball)
60 Sit Ups

Performance
For Time
20 Thrusters 95/65lbs
30 Hang Power Cleans95/65lbs
40 Back Squats 95/65lbs
50 Deadlifts 95/65lbs

Option 2:  75/55lbs on the barbell

Competition
For Time
20 Thrusters 115/75lbs
30 Hang Power Cleans 115/75lbs
40 Back Squats 115/75lbs
50 Deadlifts 115/75lbs

No comments.

Wednesday:  December 4, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Scap Smash with LAX ball or foam roller: 2:00/side

2 Steady Rounds
10 Cal Row/Bike/Ski
20 Double Unders

Then, with an empty bar:
2 Muscle Snatch
2 Snatch Grip Behind the neck Push Press
2 High Hang Power Snatch (above the knee)
2 Low Hang Power Snatch (below the knee)
2 Touch and Go Power Snatch
Repeat with light weight on the bar.

Strength/Skill(15:00 – 30:00)

Touch and GoPower Snatch:
Two Rounds of
4 Reps
3 Reps
2 Reps
Rest as needed between sets*

*Goal is to use the sets of 4 and 3 as a “warm up” to hit a heavy double.

WOD(35:00 – 59:00)

Fitness
3 Cycles of (continue where you left off from the previous cycle):
AMRAP 4
5 Burpees followed by 5 Ring Rows
10 KB Swings
20/15 Calorie Row/Bike/Ski
Rest 4 Minutes between

Performance
3 Cycles of (continue where you left off from the previous cycle):
AMRAP 4
5 Burpee Pull Ups
10 Power Snatch (95/65lbs)
20/15 Calorie Row/Bike/Ski
Rest 4 Minutes between

Option 2: 75/55lbs on the barbell

Competition
3 Cycles of (continue where you left off from the previous cycle):
AMRAP 4
5 Burpee Bar Muscle Ups
10 Power Snatch (115/75lbs)
20/15 Calorie Row
Rest 4 Minutes between

No comments.

Tuesday:  December 3, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Banded pigeon pose: 1:30/side

1:00 Squat Hold
15 Burpees
1:00 Squat Hold
15 Air Squats
1:00 Squat Hold
15 Empty Bar Jump Squats

Then, with an empty bar:
2 Muscle Cleans
2 Tall Clean Power Cleans
2 Power Position Power Cleans
2 Hang Power Cleans
2 Touch and Go Power Cleans

Repeat with 75/55lbs on the bar

Strength/Skill(20:00 – 35:00)

Touch and GoPower Cleans:
Two Rounds of
5 Reps
4 Reps
3 Reps
Rest as needed between sets*

*Goal is to use the sets of 5 and 4 as a “warm up” to hit a heavy triple.

WOD(40:00 – 55:00):  Strict 15:00 Time Cap

Fitness
5 Rounds
15/12 Cal Bike/Row/Ski
10 DB Shoulder to Overhead

Performance
5 Rounds
15/12 Cal Bike/Row/Ski
10 Shoulder to Overhead 135/95lbs

Option 2:  95/65lbs on the barbell

Competition
5 Rounds
15/12 Calorie Bike
10 Shoulder to Overhead 155/105lbs

No comments.

Monday:  December 2, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded shoulder distraction 2:00/side

:90 Bike/Ski or Row, increase speed every :30
20 Hinge Squats*
20 Hanging Scap Squeezes

*Example Hinge Squats

https://www.youtube.com/watch?v=iVHDECm2IO0

Strength(15:00 – 35:00)
Back Squat*:  Establish a new 5RM (The goal here is 5-10lbs more than last week)

Otherwise, do a 5×5 at moderate weight.

WOD(40:00 – 48:00)

Fitness
AMRAP 8 Minutes
21 Burpees
15 Ring Rows
9 Wall Balls

Performance
AMRAP 8 Minutes
40 Burpee Box Jump Overs 24/20″
30 Pull Ups
20 Thrusters 95/65lbs

Option 2:  Thrusters at 75/55lbs

Competition
AMRAP 8 Minutes
40 Burpee Box Jump Overs 24/20″
30 C2B Pull Ups
20 Dumbbell Thrusters 50/35lbs

Optional Workouts of the Week

Option 1:
20-15-10
Wall Balls
Burpees
Cal Bike/Ski/Row (16-12-8 for the ladies)

Option 2:
4RDS
2 Ring MU
4 HSPU
8 Power Snatch (75/55)

No comments.

Open Gym Cancelled

Due to the blizzard conditions, Open Gym today will be cancelled. Sorry for the inconvenience. Stay safe and warm!

No comments.

Friday:  November 29, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Floss Shoulders, 2:00/side

3 Steady Rounds
Row 200m
10 Push Ups
10 Sit Ups

Strength/Skill(15:00 – 35:00)
Back Squat:  4×5 at 90% of your new 5RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(40:00 – 60:00):  Strict 20:00 Time Cap

Fitness/Performance
25-20-15-10-5
Cal Row/Bike/Ski
Sit Ups
Burpees

Competition
For Time (reset your rower each time)
8 Bar Muscle Ups
24 Bar facing burpees
12 Cal Row
6 Bar Muscle Ups
18 Bar facing burpees
9 Cal Row
4 Bar Muscle Ups
12 Bar facing burpees
6 Cal Row
2 Bar Muscle Ups
6 Bar facing burpees
3 Cal Row

No comments.

Thursday:  November 28, 2019

Reminder:  Classes at 5:30am and 8:30am only.  Happy Thanksgiving!

Warm-Up(0:00 – 15:00)

Spend time warming up the barbell/gymnastics movements in each of the different girl workouts below, and then get after earning your pie!

WOD(20:00 – 60:00) Strict 40:00 Time Cap

“Thanksgiving with the girls”

Fitness
Choose 3 girls to visit (or 2 if desired) and barbell/KB weight you are comfortable with (talk to your coach if needed).

Performance(Visit each girl’s house in any order you prefer)
With a 95/65lb barbell and 53/35lb KB

Competition
With a 115/75lb barbell and 70/53lb KB

For Time

“Angie’s” House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats

“Helen’s” House
400 meter Run (or 500m row)
21 Kettlebell Swings
12 Pull-Ups

“Fran’s” House
15 Thrusters
15 Pullups

“Nancy’s” House
400 meter Run
15 Overhead Squats

“Grace/Isabel’s” House(any form of ground to overhead is acceptable)
20 Ground-To-Overhead

“Kelly’s” House
400 meter Run (or 500m row)
30 Box Jumps
30 Wall Balls

No comments.

Wednesday:  November 27, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Partner assisted Front Rack Mobilization

3 Steady Rounds
10 Box Step Ups (jump on rounds 2-3)
10 Medball Squat Cleans
20 Double Unders

Strength/Skill(15:00 – 30:00)
Strict Pullups:

Find a 2RM Weighted Strict Pull Up

OR

Every :90 for 12 Minutes 3-5 Pull Up Negatives

WOD(35:00 – 53:00)

Fitness
AMRAP 18 Minutes
6 DB Hang Cleans
12 Box Jumps
18 Wallballs

Performance
AMRAP 18 Minutes
6 Power Cleans 135/95lbs
12 Box Jumps 24/20″
18 Wallballs 20/14lbs

Option 2: 115/75lbs on the barbell

Competition
AMRAP 18 Minutes
6 Power Cleans 155/105lbs
12 Box Jumps 24/20″
18 Wallballs 20/14lbs

No comments.

Tuesday:  November 26, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Lat Smash, :90/side

AMRAP 5 Minutes
6 Ring Rows
6 Burpees
:20 Hanging Knee Raise Hold

Then:

With an empty bar, 3 reps of each
Tall Clean
Power Position Clean
Hang Clean
Jerk x 2

Repeat with 75/55lbs or less

Strength/Skill(15:00 – 40:00)
Clean & Jerk*:
5×2 (if you know your max, shoot for 80-90%, otherwise build to a 2-rep heavy for the day)

*Drop and reset between each rep (i.e., these are not touch and go reps).  Rest 2-4 minutes per set.

WOD(45:00 – 57:00):  Strict 12:00 Time Cap

Fitness
30-24-18
Ring Rows
15-12-9
Push Ups
Cal Bike/Row/Ski (9-7-5 for the ladies)

Performance
15-12-9
Chest to bar pull ups
Ring Dips
Cal Bike/Row/Ski (9-7-5 for the ladies)

Option 2:  Regular pull ups

Competition
9-7-5
Ring MU
15-12-9
Air Bike Cals (9-7-5 for the ladies)

No comments.

Monday:  November 25, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Pigeon Pose, :90/side

:60 Squat Hold
20 Air Squats
:60 HS Hold (or pushup plank position)
20 Empty bar hang squat clean thrusters

Strength(15:00 – 35:00)
Back Squat*:  Establish a new 5RM (The goal here is 5-10lbs more than last week)

Otherwise, do a 5×5 at moderate weight.

*We will be following this “Modified Texas Method” squat cycle for the next few weeks (5RM on Monday and 4×5 at 90% on Fridays, we will then move to a 3RM on Mondays and 4×3 at 90% on Fridays).  After 8 weeks, we’ll re-test our squat max.

WOD(40:00 – 55:00) Strict 15:00 Time Cap

Fitness
1-10
KB Swings
Burpees
Sit Ups

Performance/Competition
1-10
KB Swings (70/55lbs)
Burpees
Toes 2 Bar

Option 2:  55/35lbs on the KB

Optional Workouts of the Week

Option 1:
100 Thrusters for time (95/65lbs or less)

Option 2:
Open 11.3*
AMRAP 5
Squat Clean & Jerk (165/110lbs)

*Your score is one rep for the squat clean and one for the jerk.

No comments.

Thanksgiving Schedule

On Thursday Nov 28 (Thanksgiving Day) we will have classes at 530am and 830am. All other classes that day are cancelled. Come in early, work out, and earn your pumpkin pie.

On Friday Nov 29 we will have classes at 530am, 830am, 11am, and noon. The 4pm/5pm/6pm classes are cancelled.

On Saturday Nov 30 we will have our normal Open Gym from 9am – noon.

Happy Thanksgiving from BHCF!

No comments.

Friday:  November 22, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Internal Shoulder rotation stretch, :90/side

20 Spidermans
Run 1 Lap (or 150m row)
20 Kip Swings in sets of 5
Run 1 Lap (or 150m row)
20 KB Swings

Strength/Skill(15:00 – 35:00)

Back Squat:  5×5 at 90% of your 5RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(40:00 – 58:00):

Fitness
AMRAP 18 Minutes
Run 2 Laps (or 300m row)
12 KB SDLHP
9 KB Lunges (each leg)

12 Ring Rows

Performance
AMRAP 18 Minutes
Run 2 Laps (or 300m row)
12 SDLHP 95/65lbs
9 Front Rack Lunge Steps 95/65lbs (each leg)
6 Chest to Bar Pull Ups

Option 2:  75/55lbs on the barbell and regular pullups

Competition
AMRAP 18 Minutes
Run 2 Laps
12 SDLHP 95/65lbs
9 Front Rack Lunge Steps 95/65lbs (each leg)
6 Ring MU

No comments.

Thursday:  November 21, 2019

Warm-Up(0:00 – 15:00)
2:00 Banded Overhead Contract/Relax

Banded Overhead Contract/Relax: with a light resistance or floss band attached to a pull up bar, face away from the rig with your arm straight overhead and the band across the palm of your hand. Gently push the arm forward and then relax, allowing the band to pull the arm further back overhead.

On a 6:00 clock
2 rounds
12 Alternating DB Snatch
8 Burpees
Then, Max Duration Freestanding Handstand Hold w/ remaining time*

*If you’re still working on HS holds, use a wall or box.

Strength/Skill(15:00 – 30:00)
Strict Press 5×3 (Building in weight)

WOD(35:00 – 57:00) Strict 22:00 Time Cap

Fitness
5 Rounds
6 Devil’s Press
12 Wall Balls
36 Single Unders

Performance
5 Rounds
8 Devil’s Press (50/35lbs)
16 Wall Balls
24 Double Unders

option 2: 40/25lbs on the DB

Competition
5 Rounds
10 Devil’s Press (50/35lbs)
20 Wall Balls
30 Double Unders

No comments.