Monday:  September 23, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Overhead Stretch w/ External Rotation Bias, 1:30 per side.

On a 7 Minute Clock
2 Rounds of
12 Empty Bar Strict Press
12 Jumping Air Squats (no bar RD1, empty bar RD2)
Max effort Hand Stand Walk, Hand Stand Hold, or Push Up Hold in remaining time.

Strength/Skill(15:00 – 35:00)
Push Jerk:  5 x 5.  Find a weight you can move efficiently and stick with that weight through all five rounds.

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

Fitness
36-24-12
KB Swings
Goblet Squats

Performance
36-24-12
Shoulder to Overhead 75/55lbs
Back Squat 75/55lbs

Option 2:  45/35lbs

Competition
36-24-12
Shoulder to Overhead 95/65lbs
Back Squat 95/65lbs

Optional Workouts of the Week

Option 1:
3 RDS
20/15 Cal Ski Erg
1 Lap Farmers Carry

Option 2:
10-8-6-4-2
Hand Stand Push Ups
Ring Dips
Push Ups

No comments.

Friday:  September 20, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Couch Stretch 1:30/side

Then 2 Rounds:
45 at each station :15 transition
Alternating DB Snatch
Single DB Thruster
Single DB Front Rack lunges

Strength/Skill(15:00 – 35:00)
KB Front Rack Lunges (two KBs in a proper front rack):  6×5 (per leg) AHAP with perfect form (no knee crashing)

Team up if needed.

Video Demo of a KB Front Rack Lunge

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

Fitness/Performance
15-12-9
Deadlift 115/75lbs
Power Clean
Thruster

Option 2:  75/55lbs

Competition
15-12-9
Dumbbell Deadlift 50/35lbs
Dumbbell Power Clean 50/35lbs
Dumbbell Thruster 50/35lbs

No comments.

Thursday:  September 19, 2019

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

2RDS
10 Dive bomber pushups
10 Inch worms
10 Spider mans

Strength/Skill(15:00 – 35:00)
Front Squat:  5×3 increasing

WOD(40:00 – 60:00)

Fitness
AMRAP 20 Minutes
15 Burpees
30 Air Squats
45/32 Calories on a Machine
2 Laps Run

Performance
AMRAP 20 Minutes
15 Burpees
30 KB Goblet Squats 70/53lbs
45/32 Calories on a Machine
2 Laps Run

Option 2:  53/35 (or lighter) on the KB Goblet Squats

Competition
AMRAP 20 Minutes
15 Burpees
30 DB Front Squats 50/35lbs
45/32 Cal Bike
2 Laps Run

No comments.

Wednesday:  September 18, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Double LAX Ball/Foam Roller T-Spine Smash, 2:00 total

Move Steadily Through
10 PVC Pass Throughs
20 PVC OH Duck Walk Steps
10 PVC Pass Throughs
20 PVC Pause OH Squats
10 PVC Pass Throughs

Strength/Skill(15:00 – 35:00)
Every :90 for 9 Minutes 3 Power Snatches (AHAP – quick drop and reset between sets) – (6 sets total)

WOD(40:00 – 52:00) Strict 12:00 Time Cap

Fitness
8 Rounds
10 KB Swings
40 Single Unders

Performance
8 Rounds
9 Power Snatches 75/55lbs
27 Double Unders

Competition
8 Rounds
9 Power Snatches 95/65lbs
27 Double Unders

No comments.

Tuesday:  September 17, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Calf/Achilles Smash 2:00/side

Then Move Steadily Through
10 Leg Swings Per Leg, Per Direction*
25m Butt Kicks
25m High Knees
25 Air Squats
Run 400m (3 laps)

Athletes swing each leg front to back for 10 and then side to side for 10 for a grand total of 40 leg swings. With the butt kicks, athletes they should be “grabbing pavement”, actively pulling the ground to activate their hamstrings.

Strength/Skill(15:00 – 25:00)
DU:  Get warmed up and go for a max set.  If you’re still working on DU, use this time to practice.

WOD(30:00 – 60:00):  Strict 30:00 Time Cap

Fitness/Performance
“Mini-Kelly”
5 Rounds
400m Run
20 Box Jumps 24/20″
20 Wall Balls 20/14lbs

Option 2:  Cut the number of rounds from 5 to 4 (or even 3 if needed)

Competition
“Kelly”
5 Rounds
400m Run
30 Box Jumps 24/20″
30 Wall Balls 20/14lbs

No comments.

Monday:  September 16, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Barbell Front Rack Mob 2:00, or Lat Smash, 1:30/side

2 Rounds
20 PVC Front Rack Duck Walk Steps
10 Strict Pull Ups (use a band if needed)
Run 2 laps

Strength/Skill(15:00 – 35:00)
Squat clean:  5×3 at 70-80% of your 1RM clean (do not need to be TnG, drop and quick reset is acceptable)

WOD(40:00 – 50:00)

Fitness
AMRAP 10 Minutes
10 Med Ball Cleans
10 Burpees
10 Sit Ups

Performance
AMRAP 10 Minutes
4 Hang Squat Cleans 135/95lbs
6 Lateral Burpees over the bar
8 Toes To Bar

Option 2:  95/65lbs and regular burpees

Competition
AMRAP 10 Minutes
4 Hang Squat Cleans 185/125lbs
6 Bar facing burpees
8 Toes To Bar

Optional Workouts of the Week

Option 1:
16-12-8
Cal Bike
Wall Balls
DB Snatch (alternating)

Option 2:
3 RDS
50 Double Unders
5 Ring MU

No comments.

Friday:  September 13, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Pigeon Pose, 1:30/side

3 Steady Rounds
10 Step-through lunges
12 KB Swings
14 Duck Walk Steps

Strength/Skill(15:00 – 30:00)
Deadlift:  3 x 4 (increasing weight each set)

WOD(35:00 – 50:00):  Strict 15:00 Time Cap

Fitness
For Time
5 Rounds of
30 Air Squats
15 KB Swings

Performance
For Time
5 Rounds of
40 Air Squats
20 KB Swings 55/35lbs

Competition
For Time
100 Air Squats
100 Kettlebell Swings 55/35lbs
100 Air Squats

No comments.

Thursday:  September 12, 2019

Warm-Up(0:00 – 15:00)
Mobility:  2:00 T-Spine Smash on foam roller or double LAX ball

On a 7 Minute Clock
3 Rounds
12 S-Arm DB Push Press
12 S-Arm S-Leg RDLs
In the remaining time, Max distance HS Walk (if you don’t quite have handstand walks, do handstand holds or wall climbs – anything to practice getting upside down)

Strength/Skill(15:00 – 35:00)
Every Other Minute on the Minute for 12 Minutes
3 Push Press (AHAP from the rack – feel free to pair up and move some weight)

WOD(40:00 – 60:00)

Fitness/Performance/Competition
4 Cycles of:
In 2:30 perform
20/16 Bike/Row/Ski
AMRAP Burpees
Rest 2:30

No comments.

Wednesday:  September 11, 2019

Warm-Up(0:00 – 15:00)

Mobility:  Banded Front Rack Mobilization, 2:00/side

https://www.youtube.com/watch?v=6PdPxQk8LrY

Run 3 laps then…(if it’s raining feel free to row a casual 500m)
Warm up the power clean + front squat + push jerk movements (start with an empty barbell and slowly add weight)

Strength/Skill(15:00 – 25:00)
EMOM 6
3 Power Cleans + 2 Front Squats + 1 Push Jerk (moderate weight – warm up the movements for the workout)

WOD(30:00 – 60:00) Strict 30:00 Time Cap

Fitness
For Time
1 Mile Run (or 2k row)
30 DB Cleans
30 Single DB Goblet Squats
30 DB Push Press
800 Meter Run (or 1k row)

Performance
For Time
1 Mile Run (or 2k row)
30 Power Cleans 115/75lbs
30 Front Squat 115/75lbs
30 Push Jerk 115/75lbs
800 Meter Run (or 1k row)

Option 2: Barbell weight at 95/65lbs

Competition
For Time
1 Mile Run
30 Power Cleans 135/95lbs
30 Front Squat 135/95lbs
30 Push Jerk 135/95lbs
800 Meter Run

No comments.

Tuesday:  September 10, 2019

Warm-Up(0:00 – 15:00)

Mobility:  12 Lunge and twists per leg: athletes get into a lunge position with their front foot flat and back leg straight with both hands inside the front foot. They then rotate one arm up toward the sky, bring the hand back down, then do the same on the other side. That’s 2 (one rep is every time the hand goes up)

AMRAP 5 Minutes
10 Medball Squat Cleans
10 Empty Bar Hang Clean and Jerk
15 Hollow Rocks

Strength/Skill(15:00 – 30:00)
Back Squats:  3 x 10 (AHAP with perfect form)

WOD(35:00 – 51:00):  Strict 16:00 Time Cap

Fitness
4 Rounds
15 Wall Balls
15 KB Sumo Deadlift High Pull
15 Push Ups

Performance
4 Rounds
9 Thrusters 95/65lbs
12 Deadlifts 95/65lbs
15 Push Ups

Option 2: Barbell at 75/55lbs

Competition
4 Rounds
9 Handstand Push Ups
12 Thrusters 115/75lbs
18 Deadlifts 115/75lbs

No comments.

Monday:  September 9, 2019

Warm-Up(0:00 – 15:00)

Mobility:  Banded Internal/External Shoulder Rotation, 10 reps per arm: athletes attached 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.

12-9-6
Kip Swings
Perfect Push Ups
S-Arm DB Hang Clean and Jerk

Strength/Skill(15:00 – 30:00)
Rope climbs:  Spend 10 – 15 minutes practicing rope climbs.  If you can already climb the rope, try legless. If you still can’t quite make it (or are scared of heights), stay low and just practice technique.  Regardless, act like you’re in gym class and get on that rope.

WOD(35:00 – 55:00)

Fitness
AMRAP 20 Minutes
1 Lap Farmers Carry
15 Goblet squats
2 Laps Run
15 Ring Rows

Performance
AMRAP 20 Minutes
1 Lap DB Farmers Carry 50/35lbs
7 Devils Press 50/35lbs
2 Laps Run
5 Bar MU

Option 2:  40/25lbs on the DB and 10 Pullups instead of MU

Competition
AMRAP 20 Minutes
1 Lap DB Farmers Carry 50/35lbs
7 Devils Press 50/35lbs
2 Laps Run
3 Rope climbs

Optional Workouts of the Week

Option 1:
21-15-9
Cal row
Burpees over the erg.

Option 2:
12-10-8
DB Shoulder 2 Overhead
DB Front Squats
Strict Pull Ups

No comments.

Friday:  September 6, 2019

Warm-Up(0:00 – 15:00)

Mobility:  3×8 Scap Pull Ups with a :10 Dead hang between sets

3 Steady Rounds
10 Wallballs
10 Light RDLs (95/65 or less)
5 Kip Swings + 10 Ring Rows

Then, :30 HARD on the AAB (all-out effort)

Strength(15:00 – 30:00)
Power Clean 5×3 at moderate weight (warm up the movement for the workout)

WOD(35:00 – 49:00):  Strict 14:00 Time Cap 

Fitness
3 Rounds
24 Wall Balls 20/14lbs
24 Ring Rows
24 KB Swings

Performance
3 Rounds
24 Wall Balls 20/14lbs
12 Chest to Bar Pull Up
12 Power Cleans 135/95lbs

Option 2:  Regular pull ups and barbell weight at 115/75lb

Competition
3 Rounds
24 Wall Balls 20/14lbs
6 Bar MU
12 Power Cleans 135/95lbs

No comments.

Thursday:  September 5, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Pigeon or Dragon (athlete’s choice), 1:30/side

20 Glute bridges
Then, 2 Steady Rounds
10 Pause Goblet Squats
12 Perfect Push Ups

Strength(15:00 – 40:00)
Back Squat:  6×2 (increase to a 2-rep heavy for the day)

WOD(45:00 – 52:00)

Fitness
AMRAP 7 Minutes
250m Row
25 push ups

Performance
AMRAP 7 Minutes
1,000/850m Row
Max Ring Dips in the remaining time

Option 2: Matador dips instead of ring

Competition
AMRAP 7 Minutes
1,000/850m Row
Max HSPU in the remaining time

No comments.

Wednesday:  September 4, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Barbell Lat Smash, 1:30 per side

Move Steadily Through:
2:00 Squat Hold
12 Empty Bar Pause OH Squats (3-5 seconds in the bottom position)
15 Box Jumps (Step down)
12 Empty Bar Pause OH Squats
1:00 Machine, Increasing Intensity

Strength(15:00 – 30:00)
3 Laps KB hold:
Lap 1:  Hold in the front rack
Lap 2:  Single arm farmer carry (right arm only)
Lap 3:  Single arm farmer carry (left arm only)

WOD(35:00 – 50:00) Strict 15:00 Time Cap

Fitness
For Time
15 Burpees
25 Sit Ups
15 Goblet squats
48/36 Calorie Row
15 Goblet squats
25 Sit Ups
15 Burpees

Performance
For Time
12 Burpee Box Jump 24/20″
24 Toes to Bar
12 Overhead Squats 95/65lbs
48/36 Calorie Row
12 Overhead Squats 95/65lbs
24 Toes to Bar
12 Burpee Box Jumps 24/20″

Option 2: Hanging knee raises instead of T2B and 75/55lbs on the barbell

Competition
For Time
12 Burpee Box Jump 24/20″
24 Toes to Bar
12 Overhead Squats 135/95lbs
48/36 Calorie Row
12 Overhead Squats 135/95lbs
24 Toes to Bar
12 Burpee Box Jumps 24/20″

No comments.

Tuesday:  September 3, 2019

Warm-Up(0:00 – 15:00)

Mobility:  Couch stretch (1:00/side)
2 Steady Rounds
15 KB Swing
15 Dead Bugs
16 Jumping Lunges
:20 HS Hold (modify to pushup hold if needed)

Strength(15:00 – 30:00)
Bench Press:  5×3 (feel free to increase weight across the five sets)

WOD(35:00 – 51:00):  Strict 16:00 Time Cap

Fitness
For Time
800m Run
then
2 Rounds
176 Single Unders
24 DB Front Rack Lunges (single DB in the front rack)

Competition/Performance
For Time
800m Run
then
2 Rounds
88 Double Unders
22 DB Front Rack Lunges 50/35lbs (double DB, one per arm, in the front rack)

Option 2: DB Lunges at 40/25lbs

No comments.

Monday:  September 2, 2019

Warm-Up(0:00 – 10:00)

Mobility:  Athlete’s choice:  Spend 2-4 minutes either foam rolling glutes/hams/quads or spend some time using bands to loosen up shoulders/scapular regions

Then 3 Steady Rounds
6 Wall Balls
6 Burpees

Strength(10:00 – 25:00)
Thrusters:  Warm up the barbell for the WOD.  If you’re feeling like going heavy today, feel free to attempt a 1RM thruster (from the floor).

WOD(30:00 – 60:00) Strict 30:00 Time Cap

Fitness
“Wall Ball Kalsu”
Accumulate 100 Wall Balls
EMOM (starting at 3-2-1 go) 3 burpees

Performance
“Light Kalsu”
Accumulate 100 Thrusters (95/65)
EMOM (starting at 3-2-1 go) 4 burpees

Option 2:  Thruster weight at 75/55 (if possible, use a trainer bar so you’re not dropping the barbells with only 10lb plates on them)

Competition
“Kalsu”
Accumulate 100 Thrusters (135/95)
EMOM (starting at 3-2-1 go) 5 burpees

Happy Labor Day!

No comments.

Friday:  August 30, 2019

Warm-Up(0:00 – 15:00)
Mobility:  1:00 Dead Hang from pull up bar

3 Steady Rounds
Run 2 laps
6 Strict Pull Ups (use a band here if needed)
6 Burpees

Strength(15:00 – 30:00)
Power Snatch 4×3 at moderate weight (warm up the movement for the workout)

WOD(35:00 – 60:00):  Strict 25:00 Time Cap

Fitness
For Time:
Run 1 Mile (or 2K row)
Then,
3 Rounds
12 Alternating DB Snatch (6/arm)
15 Ring Rows
Then,
Run 800m (or 1k row)

Performance
For Time:
Run 1 Mile (or 2K row)
Then,
3 Rounds
6 Power Snatch 135/95lbs
12 CTB Pull Ups
Then,
Run 800m (or 1k row)

Option 2:  Barbell weight at 95/65lb and regular pull ups

Competition
For Time:
Run 1 Mile
Then,
3 Rounds
6 Power Snatch 155/105lbs
6 Ring MU
Then,
Run 800m

No comments.

Thursday:  August 29, 2019

Warm-Up(0:00 – 15:00)

Mobility:  Banded Hip Extension Stretch, 1:00/side

3 Steady Rounds
12 In Place Lunge Steps
10 Kip Swings/Hanging Knee Raise/Toes to Bar*
8 Empty Bar Pause OH Squats (5 second pause in the bottom) (PVC works here too)

*Round 1 is kip swings, Round 2 is hanging knee raises, Round 3 is T2B.

Strength(15:00 – 35:00)

Back Rack Lunges in Place 5×10 (from the rack)*
(5 per leg)

*Should be heavy but maintain form and no knee bashing on the floor.

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

Fitness
2 Rounds
30 Sit Ups
30 Goblet Squats
30 Cal (Bike/Row/Ski)

Performance
2 Rounds
20 Toes to Bar
25 Overhead Squats 75/55lbs
30 Cal (Bike/Row/Ski)

Option 2: Front Squats instead of OHS

Competition
2 Rounds
25 Toes to Bar
30 Overhead Squats 95/65lbs
35 Cal Bike

No comments.

Labor Day Schedule

On Monday September 2 (Labor Day) we will have classes at 530am and 830am, along with Open Gym at 11am and noon.

Happy Labor Day from BHCF!

No comments.