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.

Wednesday:  November 20, 2019

Warm-Up(0:00 – 15:00)
Mobility:  2:00 External Hip Rotation Contract/Relax

2 Rounds
Run 1 Lap (or row 100 m if it’s snowing)
10 Wallballs
10 Medball Bear Hug Good Mornings
:30 HS Hold (or plank in the push up position if you prefer)

Strength/Skill(15:00 – 30:00)

Deadlift:  3-2-2-1-1-1 (increasing – if the bar is feeling light today, feel free to attempt a new 1RM DL)

WOD(35:00 – 50:00)

Fitness
Every 5:00 for 3 sets: (your score is the slowest set)
20/16 Calorie Row/Bike/Ski
20 Wall Balls
Rest remaining

Performance/
Every 5:00 for 3 sets: (your score is the slowest set)
20/16 Calorie Row/Bike/Ski
20 Thruster 95/65lbs
Rest remaining

Option 2: 65/45 on the barbell

Competition
Every 5:00 for 3 sets: (your score is the slowest set)
20/16 Calorie Row
15 Hang Squat Clean Thruster 115/75lbs
Rest remaining

No comments.

Tuesday:  November 19, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Pec Smash w/ Single LAX Ball, :90/side

20 A-frame Toe Touches
20 Box Jumps (step down)
20 Perfect Push Ups
Run 400m, increasing speed

A-frame Toes touch: Get into a straight arm plank, then push your hips up and reach your right arm back to touch your left foot. That’s 1. Alternate sides.

Use assistance as needed for the push-ups to ensure perfect reps.

Strength/Skill(15:00 – 35:00)
Bench Press: 5×5 (heavy)

WOD(40:00 – 50:00):

Fitness
AMRAP 10 Minutes
3 Hanging knee raises, 3 Burpee Box Step Ups 24/20″
6 Hanging knee raises, 4 Burpee Box Step Ups 24/20″
9 Hanging knee raises, 5 Burpee Box Step Ups 24/20″
12 Hanging knee raises, 6 Burpee Box Step Ups 24/20″
15 Hanging knee raises, 7 Burpee Box Step Ups 24/20″, etc..

Performance/Competition
AMRAP 10 Minutes
3 Toes to Bar, 3 Burpee Box Jumps 24/20″
6 Toes to Bar, 4 Burpee Box Jumps 24/20″
9 Toes to Bar, 5 Burpee Box Jumps 24/20″
12 Toes to Bar, 6 Burpee Box Jumps 24/20″
15 Toes to Bar, 7 Burpee Box Jumps 24/20″, etc..

No comments.

Monday:  November 18, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Shoulder floss and/or banded shoulder distraction, 1:30/side

Row 300m
20 Banded Good Mornings
30 Bottoms Up Press w/ light KB or change plate

https://www.youtube.com/watch?v=vl3hkYAq_fQ

Strength(15:00 – 35:00)
Back Squat:  Establish a 5RM (keep this number – we’ll be using it going forward)

Otherwise, do a 5×5 at moderate weight.

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

Fitness
5 Rounds
2 Laps Run (or 300m Row)
15 Kettlebell Swings
10 DB Strict Press

Performance
5 Rounds
2 Laps Run (or 300m Row)
15 Kettlebell Swings 53/35lbs
10 Strict Press (95/65lbs)

Option 2:  75/55lbs on the strict press

Competition
5 Rounds
2 Laps Run
15 Kettlebell Swings 53/35lbs
10 Strict Handstand Push Ups

Optional Workouts of the Week

Option 1:
20/16 Cal Bike
20 Burpees
20 DB Snatch

Option 2:
3RDS
2 Rope Climbs
5 Clean & Jerks (155/105 or more)
10/8 Cal Row

No comments.

Friday:  November 15, 2019

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

2 Rounds, increasing speed
10 Alternating DB Snatch
Run 1 Lap
10 S-arm DB Hang Clean and Jerk (5/side)
Run 1 Lap

Strength/Skill(15:00 – 30:00)
Handstand pushups: Spend some time working on HSPU technique.  If you’re good a kipping, work on strict.  If you can do both strict and kipping, work on deficit (pull out the parallettes if need be).

If you’re still working on HSPU, use ab-mats for assistance.

WOD(35:00 – 55:00):  Strict 25:00 Time Cap

Fitness
6 Rounds
8 Pushups
8 DB Cleans
10 Wall Balls

Performance
10 Rounds
3 Handstand Pushups
4 Power Cleans (135/95lbs)
10 Wall Balls 20/14lbs

Option 2:  115/75lbs on the barbell and deficit pushups (45/25lb plates)

Competition
10 Rounds
3 Deficit Handstand Pushups (45/25lb plate)
4 Power Cleans (155/105lbs)
10 Wall Balls 20/14lbs

No comments.

Thursday:  November 14, 2019

Warm-Up(0:00 – 15:00)
Mobility:  20 Front Rack Elbow Pointers

With an empty bar in the front rack and hand wrapped around the bar, alternate driving your elbows up around the bar to loosen up the front rack position.

20 Spidermans
2 rounds
12 step through lunges (unweighted)
12 KB Swings

Strength/Skill(15:00 – 40:00)
With an empty bar, 3 reps of each Tall Clean
Power Position Clean
Hang Clean

Repeat with 75/55lbs or less

Then:  Spend 15 minutes working up to a 3RM Hang Full Clean

If your max days are over, feel free to do a 4×3 Hang Clean instead (full or power)

WOD(45:00 – 54:00)

Fitness
AMRAP 9 Minutes
8 Dumbbell Shoulder to Overhead
10 Ring Rows
6 Box Step Ups

Performance
AMRAP 9 Minutes
8 Dumbbell Shoulder to Overhead 50/35lbs
7 Pull Ups
6 DB Box Step Ups 24/20″w/ (a single DB) 50/35lbs

Option 2: 75/55lbs on the barbell

Competition
AMRAP 9 Minutes
8 Dumbbell Shoulder to Overhead 50/35lbs
7 C2B Pull Ups
6 DB Box Step Overs 24/20″w/ DBs 50/35lbs

No comments.

Wednesday:  November 13, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Barbell Calf/Achilles Smash, 1:00/side

Weakness warmup:
50 Wall Balls*
Every time the ball stops moving complete 5 burpees.

*The goal here is no burpees.  But if you won’t be able to complete this in at least 3 sets, use a lighter ball or reduce the reps.

Strength/Skill(15:00 – 30:00)
Front squat:  5×4 at 80%

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

Fitness
3 Rounds
12 DB Snatch
2 Laps Run
12 Sit Ups
2 Laps Run

Performance
3 Rounds
12 Clean and Jerks 95/65lbs
2 Laps Run
12 Front Squats 95/65lbs
2 Laps Run

Option 2: 75/55 on the barbell

Competition
3 Rounds
12 Clean and Jerks 135/95lbs
2 Laps Run
12 Front Squats 135/95lbs
2 Laps Run

No comments.

Tuesday:  November 12, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Internal/External shoulder rotations, 20 per arm*

*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.

2 Rounds
16 Duck Walk Steps
10 Empty Bar Pause OH Squats
row 200m

Strength/Skill(15:00 – 35:00)
Every :90 For 15 Minutes (10 sets) 2 Squat Snatches (drop and reset between reps – build in weight across all 10 sets)

If you’re still working on that squat snatch, feel free to do power snatch instead.

WOD(40:00 – 46:00):

Fitness
AMRAP 6 Minutes
10 KB Swings
10 10 Goblet Squats
30 Single Unders

Performance/Competition
AMRAP 6 Minutes
5 Power Snatch 95/65lbs
10 Overhead Squats 95/65lbs
20 Double Unders

Option 2:  75/55lbs on the barbell

No comments.

Monday:  November 11, 2019

A very big thank you to all our vets!

Warm-Up(0:00 – 15:00)
Mobility:  Banded pigeon pose: 2:00/side

3 Rounds,
10 Glue Bridges
10 Good Mornings (PVC, Empty Barbell, Empty Barbell)
10 Kip Swings

Strength(15:00 – 35:00)
Dead Lift:  5×3 (increasing weight across all five sets)

WOD(40:00 – 51:00)

Fitness

“Armistice Light”
AMRAP 11
11 Power Cleans (75/5lbs)
11 Burpees
19 Deadlifts (75/55lbs)
18 Ring Rows

Performance/Competition

“Armistice”
AMRAP 11
11 Power Cleans (135/95lbs)
11 Burpees Over the Bar
19 Deadlifts (135/95lbs)
18 PullUps

Optional Workouts of the Week

Option 1:
500m Row (Let’s see some PRs)

Option 2:
3RDS
12/9 Cal Bike
8 DB Thrusters (50/35)
4 Handstand Pushups

No comments.

Friday:  November 8, 2019

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

2 Rounds
12 Banded OH Squats
12 Box Jumps, step down

Strength/Skill(15:00 – 30:00)
In 15 Minutes find a 3RM Front Squat

WOD(35:00 – 51:00):

Fitness/Performance/Competition

If you’re planning to do 20.5 on Saturday:

AMRAP 4 Minutes x 4
400m Run
20 Box Jumps 24/20″
Max Reps Sit Ups in remaining time

No Rest between AMRAPs

Otherwise:

Fitness
20.5 Scaled
For Time*:
40 Pull Ups
80 Cal Row
120 Wall Balls (14/10lbs)(10’/9’ line)

Performance/Competition
20.5
For Time*:
40 Ring MU
80 Cal Row
120 Wall Balls (20/14lbs)(10’/9’ line)

*Partition in any way you want.

No comments.