Part 1: Bench Press 4×5

Then…

KB Swings 25/20/15/10/5
Situps 24/21/18/15/12
Burpees 20/16/12/8/4

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45

No comments.

Part 1: Paused Back Squat 4×3

3 second pause at the bottom. Moderate weight. Focus on speed on the way up.

If squat form and/or mobility is an issue, omit the pause.

Then…

10 front squats
1 lap
10 front rack lunges (alternating r/l)
1 lap

5 rounds

Option 1: 95/65
Option 2: 75/55
Option 3: kb goblet squats; kb lunges
Option 1+: 115/75 or more

Modify the run by rowing 150m instead of 1 lap.

Modify the front squats by doing back squats.

No comments.

Part 1: Clean and Jerk 3×1

Go heavy, or use this time to practice form and technique.

Then…

Open 13.4

Clean and Jerks (135/95)
Toes to Bar

3/6/9/12/15/18/21/etc.

AMRAP in 7 minutes

Option 2: 95/65; hanging knee raises

Then (optional)…

15 cals
15 burpees
30 situps
15 burpees
15 cals

No comments.

Part 1: Press or Bench Press 5-3-1+

Last set is for max reps. Or use this time to practice push press and push jerk.

Then…

1 lap kb farmer’s carry
25 shoulder to overhead
75 double unders
1 lap kb farmer’s carry
20 shoulder to overhead
50 double unders
1 lap kb farmer’s carry
15 shoulder to overhead
25 double unders

Option 1: 55/35 kb each arm; 95/65
Option 2: 35/25; 75/55
Option 1+: 70/45; 115/75

No comments.

Partner WOD

In groups of 2…

5 knees to elbows
7 box jumps
9 kb swings
150m row or 1 lap

AMRAP in 22 minutes

Partners take turns doing complete rounds. One partner works while the other rests. The full round must be completed before switching.

Guy/girl teams can use two kbs.

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45
Option Lone Wolf: do it alone

No comments.

Part 1: Front Squat 5-3-1+

Last set is for max reps. Percentages are approximately 75%-80%-85% or more.

If front squats are difficult due to wrist or shoulder flexibility, do back squats, but spend time practicing front squat mobility.

Then…

EMOM, for 10 minutes

Back Squat 10-1
AMRAP burpees over the bar

Your score is the total burpees accomplished.

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105

The first minute you do 10 back squats followed by AMRAP burpees. The second minute you do 9 back squats followed by AMRAP burpees. Etc.

Squat from the rack if the clean is uncomfortable or limits the weight you can do.

No comments.

Viola

400m run
11 power snatches (95/65)
17 pullups
13 power cleans (95/65)

AMRAP in 20 minutes

Modify by reducing the weight to 75/55, or modify the snatches by doing kb swings and the cleans by doing kb sumo deadlift high pulls.

Modify the pullups by doing ring rows.

—

We don’t ordinarily do a Hero WOD on 9/11, but in light of the recent tragedy involving the local firefighter who lost his life, this year a Hero WOD is appropriate. BHCF was founded by two firefighters, and law enforcement/military/first responders have always been important to us. Thank you to all who serve in jobs that keep the rest of us safe. Never forget their sacrifices.

No comments.

Part 1: Deadlift 4×3

Or use this time to practice deadlift form and get warmed up for the workout.

Then…

Deadlifts 12/10/8/6/4
Situps 24/20/16/12/8
Pushups 20/16/12/8/4

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155; ring or matador dips 12/10/8/6/4 instead of pushups

Then (optional)…

Wallballs 21/15/9
Cals (row, bike, or ski) 15/12/9
Pullups 12/9/6

Option 1+: heavy wallball; chest to bar

No comments.

Part 1: Front Squat or Thruster 4×3

Go heavy, or use this time to practice form or work on mobility.

Then…

12 wallballs
25 pullups
12 wallballs
30 burpees
12 wallballs
35/28 cal row (no bike)
12 wallballs
40 situps
12 wallballs

Option 1: as written
Option 2: 40 ring rows instead of pullups
Option 1+: 9 thrusters (95/65) instead of wallballs; chest to bar pullups

Combine options as desired. Modify by reducing the thruster weight.

No comments.

Part 1: Snatch 3×1

Full or power.

Part 2: EMOM for 5 minutes

3 position snatch (high hang > hang > floor)

Full or power. Focus on form and technique.

Then…

Power Snatches 21/15/9
Double Unders 75/50/25

Begin AND end with 400m run or 500m row

Option 1: 75/55
Option 2: kb swings 30/20/10 instead of power snatches; 2x single unders instead of DU
Option 1+: 95/65

No comments.

Part 1: Handstand Pushups

Practice the movement and/or its modifications, such as pike pushups, reduced range of motion, or handstand holds against the wall.

Or use this time to practice walking on your hands.

Then…

Knees to Elbows 2/4/6/8/10/12/14
Pushups 3/6/9/12/15/18/21
Box Jumps 2/4/6/8/10/12/14

AMRAP in 14 minutes. Cap of 7 rounds.

Option 1: as written
Option 2: hanging knee raises instead of knees to elbows
Option 1+: handstand pushups 2/4/6/8/10/12/14 instead of pushups; 30/24 box with jumps required

Modify the hanging knee raises by doing 2x situps.

No comments.

Part 1: barbell warmup

Practice and mobilize for the movements in the workout.

Then…

15/12 cal row or bike
20 deadlifts
15/12 cals
20 hang power cleans
15/12 cals
20 front squats
15/12 cals
20 shoulder to overhead
15/12 cals

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95

Modify the front squats by doing back squats.

No comments.

Bradley

1/2 lap
10 pullups
1/2 lap
10 burpees
30 seconds rest

10 rounds

For the run, you must do a full lap over the course of the round. If you go out the back door for the first run, you must go out the front door for the 2nd, and vice versa.

Modify the pullups by doing ring rows.

Classes at 830am and 4pm only. All other classes are cancelled. No yoga class either.

Happy Labor Day!

No comments.

Part 1: Deadlift 3×5

Then…

KB Swings
Box Jumps
Wallballs

20/16/12/8/4

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45; heavy wallball

No comments.

Part 1: Overhead Squat 4×3

Go heavy, or use this time to practice form and mobility.

Then…

Overhead Squats 4/6/8/10/12/14
Dips 2/4/6/8/10/12
Situps 5/10/15/20/25/30

AMRAP in 12 minutes. Cap of 6 rounds.

Option 1: 95/65; ring dips
Option 2: 75/55; matador dips
Option 3: 45/35; box dips
Option 1+: 115/75
Option 1++: muscle ups 1/2/3/4/5/6 instead of dips

Then (optional)…

3 laps kb farmer carry for time

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45

No running.

No comments.

Part 1: Clean 3×1

Full or power.

Then…

Laps 3/2/1/1/1/1/1/1/1
Power Cleans 15/9/3/3/3/3/3/3/3
Toes to Bar 18/12/6/6/6/6/6/6/6

AMRAP in 16 minutes. Cap of 9 rounds.

Option 1: 95/65 (round of 15); 115/75 (round of 9); 135/95 (rounds of 3)
Option 2: 75/55; 95/65; 115/75; hanging knee raises
Option 1+: 115/75; 135/95; 165/115 (or more)

No comments.

Part 1: Push Press 5/3/1+

Last set is for max reps. Maintain good form and stop 1-2 reps short of failure.

Then…

10 shoulder to overhead
15 burpees over the bar

3 rounds

Begin and end with 30/25 cal row or bike

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more

No comments.

Part 1: Back Squat 5-3-1+

Add weight each set. Last set is for max reps. Goal is 8+ with good form.

Then…

9 front squats
12 pullups
15 pushups

5 rounds

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95 or more

Modify the front squats by doing 12 kb goblet squats each round.

Modify the pullups by doing ring rows or jumping pullups.

Modify the workout by reducing the reps to 6/9/12.

Then (optional)…

15 kb swings
2 laps
15 kb swings
300m row
15 kb swings

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45

No comments.

Part 1: deadlift warmup and double under practice

Then…

In 2 minutes, perform:

Deadlifts 12/10/8/6/4
Double Unders 50/40/30/20/10
AMRAP cal row, bike, or ski

5 rounds. Rest 1 minute between rounds. Your score is the total calories accomplished.

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155; 75/60/45/30/15 double unders

Round 1 is 12 DL and 50 DU; Round 2 is 10 DL and 40 DU; etc.

Modify the DU by doing 2x single unders or by reducing the reps (25/20/15/10/5 for example).

No comments.