Part 1: Power Clean 3×1
Focus on form and technique.
Then…
6 power cleans
20 burpees over the bar
6 power cleans
15 toes to bar
6 power cleans
45 situps
6 power cleans
15 toes to bar
6 power cleans
20 burpees over the bar
6 power cleans
Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105 or more
Part 1: Bench Press 4×3
Then…
10 shoulder to overhead
9 wallballs
8 pullups
10 back-rack lunges (alternating r/l)
9 wallballs
8 pullups
AMRAP in 14 minutes. Cap of 4 rounds.
Option 1: 75/55
Option 2: 45/35; ring rows
Option 1+: 95/65 or more
In 20 minutes, perform:
1 mile run or 2k row
Followed by:
KB Swings 10/15/20/25
Double Unders 20/40/60/80
Cap of 4 rounds. If you finish before 20 minutes, your score is your time. If not, your score is the rounds/reps completed.
Option 1: 55/35
Option 2: 35/25; 2x single unders
Option 1+: 70/45
Part 1: Overhead Squat 3×1
Go heavy, or use light weight and work mobility.
Then…
15 overhead squats
15 burpees over the bar
AMRAP in 14 minutes. Cap of 4 rounds.
Option 1: 75/55
Option 2: 45/35
Option 1+: 95/65 or more
Modify the overhead squats by doing back squats.
Part 1: Deadlift 4×3
Heavy or light, focus on form.
Then…
Deadlifts 4/8/16/8/4
Box Jumps 6/12/24/12/6
Pushups 8/16/32/16/8
Option 1: 185/125
Option 2: 135/95
Option 3: kb swings instead of deadlifts; box pushups
Option 1+: 225/155
Then (optional)…
In 3 minutes:
25 buprees
AMRAP cal row or bike
Open 19.5
Thrusters (95/65)
Chest to Bar Pullups
33/27/21/15/9
20 minute time cap
Open 19.5 Scaled
Thrusters (65/45)
Jumping Pullups
33/27/21/15/9
20 minute time cap
Or, if you want to be fresh for the Open workout on Saturday…
10 kb swings
10 kb sumo deadlift high pulls
10 kb lunges
10 kb Russian twists
20/16 cal row or bike
AMRAP in 11 minutes
Choose your own kb weight.
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Please join us on Saturday for the last Open workout, followed by our annual end-of-Open potluck/BBQ!
The gym will open around 830am with heats starting at 9am. Food will be ready around 1130am. BHCF will provide hamburgers and hot dogs. Please bring a side dish, salad, chips, dessert, etc. There’s a signup sheet posted at the gym. Drinks are BYOB.
Everyone is invited! We hope to see you there!
We are about a month away from moving in to our new facility! We hoped to have the parking lot done before we move, but the extended winter weather has made that a little less likely, although there is still a chance if we keep having nice days like today. In any event, we will be in there soon, even if we have to operate without a parking lot for a couple of weeks.
There are lots of exciting changes coming to BHCF with the move, which we will tell you about soon, but the one we need to tell you about first is that we are modestly increasing our prices. Beginning April 1, the rate for a single membership will go to $115/month (from $105/month) and the rate for a couples membership will go to $190/month (from $175/month). We are confident that the increase in rates will be far outweighed by the benefits and amenities in our new facility, such as showers, a volleyball court, a lounge area, and a lot more space — which will allow for more structure and a better class experience, especially in the afternoons. Soon enough you’ll be able to see for yourself. We couldn’t be more excited.
Please let us know if you have any questions. We are grateful for your membership at BHCF!
Part 1: Bench Press 3×7
Then…
Pullups 2/4/6/8/10/12/14
Pushups 3/6/9/12/15/18/21
Double Unders 10/20/30/40/50/60/70
AMRAP in 15 minutes. Cap of 7 rounds.
Option 2: ring rows instead of pullups; box pushups; 2x single unders
Option 1+: strict pullups through 10; chest to bar for 12 and 14
2000m row, followed by
5 toes to bar
5 burpees
AMRAP in 20 minutes. Cap of 15 rounds.
Option 2: hanging knee raises
Part 1: Power Clean 3×1
Then…
Power Cleans
Box Jumps
10-1
10 situps after each round
Option 1: 95/65
Option 2: 75/55
Option 3: kb swings instead of power cleans
Option 1+: 115/75; 15 situps
Combine options as desired.
—
Everyone is invited to our annual post-Open BBQ this Saturday. More information to follow but save the date!
Part 1: Front Squat 3×7
Go heavy, or use light weight and focus on form and mobility.
Or use this time to practice the barbell exercises in the workout.
Then…
20 wallballs
25 back squats
20 wallballs
25 shoulder to overhead
20 wallballs
Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; 25 heavy wallballs each round
Then (optional)…
25 pullups
350m row
45 situps
Option 2: 30 ring rows
Option 1+: 20 strict pullups
Open 19.4
For total time:
3 rounds of:
10 snatches (95/65)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes
Open 19.4 Scaled
For total time:
3 rounds of:
10 snatches (65/45)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees
You may step over the bar on the burpees
Time cap: 12 minutes
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Friday Night Lights at 6pm! This is the last one! Be there!
5 toes to bar
7 kb swings
9 wallballs
11/9 cal row or bike
13 situps
AMRAP in 18 minutes. Cap of 9 rounds.
Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45; heavy wallball
STUCK AT HOME BLIZZARD WOD
10 pushups
15 jumping lunges
20 situps
25 mountain climbers
5 rounds
There’s no travel advised in Rapid City and the snow is forecast to continue through the night. In light of the conditions, we are cancelling the 530am and 830am classes on Thursday. Sorry Breakfast Club and 830 Crew.
As of now, we plan to be open for classes at 11am, noon, and the evening 4/5/6. We will let you know if that changes.
Stay warm!
The storm got here a little later than predicted, but it’s gotten pretty bad out and looks like it will continue to worsen over the next few hours. As a result, we are cancelling the 5pm and 6pm classes today. The 4pm is still on.
We will make an announcement about Thursday’s schedule before 9pm tonight.
Be safe!
Part 1: Bench Press 3×10
Add weight each round if desired.
Or use this time to practice push press and push jerk.
Then…
Shoulder to Overhead
Box Jumps
Burpees
1-10
Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75
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Regular schedule for 530am/830am. Stay tuned for updates about the rest of the day. Drive safely!
The 530am and 830am classes (as well as yoga) will go on as scheduled for tomorrow. If the weather gets bad, we may have to cancel the 11am/noon and/or evening classes. We will post updates on FB and the website as the day goes on.
Drive safely!
Part 1: Back Squat 3×10
Add weight each set if possible, without compromising form.
Then…
300m row
15 pushups
30 squats
AMRAP in 15 minutes. Cap of 5 rounds.
Option 2: box pushups
Part 1: Clean 3×1
Go heavy, or practice technique.
Then…
Power Cleans 12/10/8/6/4
Ring Dips 14/12/10/8/6
Pullups 20/16/12/8/4
Option 1: 115/75
Option 2: 95/65
Option 3:
KB Swings
Box Dips
Ring Rows
20/16/12/8/4
Option 1+: full cleans 135/95; chest to bar pullups
Option 1++: muscle ups 11/9/7/5/3 instead of dips and pullups
Combine options as desired.
Then (optional)…
20/16 cal row or bike
15 back squats
25 burpees
Choose your own weight on the squat. It should be moderately heavy but unbroken. Note your weight with your score.
Open 19.3
For time:
200-ft. dumbbell overhead lunge (50/35)
50 dumbbell box step-ups (24/20)
50 strict handstand pushups
200-ft. handstand walk
Time cap: 10 minutes
Open 19.3 Scaled
For time:
200-ft. dumbbell front-rack lunge (50/35)
50 dumbbell box step-ups (24/20)
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl
Time cap: 10 minutes
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If you’re not doing the Open, modify the HSPU by doing regular pushups or box pushups.
Friday Night Lights at 6pm! Be there!
