WOD Tue Aug 7, 2018

Part 1: Push Press 3×3

Go heavy, or use this time to practice push press and push jerk.

Then…

Shoulder to Overhead 3/6/9/12/15/18
Situps 5/10/15/20/25/30
Double Unders 10/20/30/40/50/60

AMRAP in 14 minutes. Cap of 6 rounds.

The first 3 rounds (3/6/9) are strict presses.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; first 3 rounds are GHD situps

No comments.

WOD Mon Aug 6, 2018

Part 1: Back Squat 4×5

Then…

1 minute AMRAP wallballs
1 minute AMRAP burpees
1 minute AMRAP pullups

4 rounds. Rest 2 minutes between rounds.

Option 2: ring rows
Option 1+: heavy wallball; chest to bar pullups

Then (optional)…

400m run
30 kb swings
45 situps

Choose your own KB weight.

Modify the run by rowing 500m.

No comments.

WOD Fri Aug 3, 2018

Part 1: Press or Bench Press 4×5

Then…

50/40 cal row or bike
75 wallballs
100 double unders

In that order.

You must also perform 3 laps kb farmer’s carry, which may be broken up however you wish, and may be performed at any time.

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

Modify by reducing the reps if 75 wallballs in a row is too much.

Modify the DU by reducing the reps or by doing 2x single unders.

No comments.

WOD Thu Aug 2, 2018

Part 1: Clean 1-1-1

Full or power.

Then…

5 power cleans
15 pullups
5 power cleans
25 box jumps
5 power cleans
15 toes to bar

2 rounds

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

No comments.

WOD Wed Aug 1, 2018

Part 1: Front Squat 4×3

Then…

6 ring dips
12 back squats (135/95)
18 situps

AMRAP in 12 minutes. Cap of 6 rounds.

Option 2: 95/65; 9 box dips instead of ring dips
Option 1+: 155/105; 3 muscle ups instead of ring dips

Modify the ring dips by doing matator dips. No bands on the rings.

No comments.

WOD Tue July 31, 2018

OPT Repeatability Test

250m row
10 kb swings
10 burpees
10 kb swings
10 burpees
10 kb swings
250m row

3 rounds. Rest 12 minutes between rounds. Each round is maximum effort.

Time all 3 rounds individually. Record your SLOWEST round time on the board, along with the number of seconds difference between each round’s time. For instance, if you did round 1 in 4:00, round 2 in 4:04, and round 3 in 4:09, your score is “4:09/13”.

Option 1: 70/45
Option 2: 55/35
Option 3: 45/25

This is designed to test your ability to recover. The goal is to go at 100% the first round, and then maintain that time in rounds 2 and 3. If you need incentive, punish yourself with 5 calories on the assault bike for each second slower you are in rounds 2 and 3.

Due to the extended rest period, there isn’t a lot of time to get warmed up. Get after it and get started. Monitor your own rest periods.

No comments.

WOD Mon July 30, 2018

1 lap
1 round of Cindy / 1 round of DT (alternating)

AMRAP in 21 minutes. Cap of 10 rounds.

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

You may start with Cindy or DT, as long as you alternate in each subsequent round.

One round of Cindy is: 5 pullups > 10 pushups > 15 squats
One round of DT is: 12 deadlifts > 9 hang power cleans > 6 shoulder to overhead

Modify the run by rowing 150m or biking 12 calories.

Then (optional WOD of the week)…

20 burpees
20 back squats
20 cals

Option 1: 135/95
Option 2: 95/65
Option 1+: 165/115 or more

Squat from the rack.

No comments.

WOD Sat July 28, 2018

Nick and Ryan

2 laps kettlebell farmer’s carry, followed by:

5 strict pullups
7 box jumps
7 deadlifts (155/105)
6 front squats (155/105)
3 shoulder to overhead (155/105)
9 burpees

5 rounds

This is the 5th Annual Nick and Ryan Hero workout, done to honor fallen Rapid City Police Officers Nick Armstrong and Ryan McCandless, who were killed in the line of duty in 2011. Please join us to pay tribute to these men who gave everything to keep us safe, and to honor all law enforcement officers for their service.

Heats begin at 9am. This workout is difficult but can be modified so that everyone is able to do it safely. BHCF will have trainers available to help instruct those unfamiliar with the movements in the workout. Everyone is welcome, and no one should feel intimidated by the workout. Please join us to honor Nick and Ryan.

No comments.

WOD Fri July 27, 2018

Part 1: Snatch 3×1

Full or power. From the hang or the floor.

Then…

Power Snatches 9/7/5
Wallballs 15/12/9

Rest 2 minutes

Wallballs 15/12/9
Toes to Bar 12/9/6

Rest 2 minutes

Power Snatches 9/7/5
Toes to Bar 12/9/6

Your time is the total time elapsed, including the rest.

Option 1: 95/65
Option 2: 75/55; hanging knee raises
Option 1+: 115/75

—-

Don’t forget the Nick and Ryan Hero WOD on Saturday, July 28. Heats start shortly after 9am. All local military, law enforcement, and fire fighters are welcome to attend to pay tribute to Nick and Ryan. Thank you for your service and sacrifice.

No comments.

WOD Thu July 26, 2018

Part 1: Bench Press 3×10

Use dumbbells if desired.

Then…

20 situps
15 kb swings
20 walking overhead lunges (20/14)
15 pushups
20 Russian twists (20/14)

AMRAP in 20 minutes

Option 1: 55/35
Option 2: 35/25; 14/10 wallball
Option 1+: 70/45; heavy wallball

No comments.

WOD Wed July 25, 2018

Part 1: Front Squat 4×3

Add a 2 second pause at the bottom if desired. Or use this time to just get warmed up and practice form.

Then…

In 2 minutes, perform:

10 front squats
40 double unders
AMRAP calorie row or bike

5 rounds. Rest 2 minutes between rounds. Your score is the total calories accomplished.

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

Modify the DU by doing 2x single unders or by reducing the number of DU. Allow for at least 30-45 seconds to row or bike in each round.

No comments.

WOD Tue July 24, 2018

Part 1: Clean 3×1

Full or power.

Then…

Power Cleans 3/5/7/9/11
Burpees Over the Bar 3/7/11/15/19
Pullups 3/6/9/12/15

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105 or more; chest to bar pullups
Option 1++: muscle ups 2/4/6/8/10 instead of pullups

No comments.

WOD Mon July 23, 2018

Part 1: Back Squat 20 unbroken

Last week. Go big.

Then…

Shoulder to Overhead 7/14/21/14/7
Box Jumps 7/14/21/14/7
Laps 1/2/3/2/1

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

Modify the run by rowing 150m/300m/450m/300m/150m

Then (optional)…

KB Swings
Calorie Row/Bike/Ski

21/15/9

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

No comments.

WOD Fri July 20, 2018

Part 1: Clean and Jerk 3×1

Go heavy, or just get warmed up and practice technique.

Then…

Grace

30 clean and jerks (135/95)

Then (optional)…

1 lap kb farmer’s carry
20 cals (row, bike, or ski)

3 rounds

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

No running with the kbs.

No comments.

WOD Thu July 19, 2018

2 laps
10 burpee box jumps
10 toes to bar

AMRAP in 20 minutes

Option 2: hanging knee raises

Modify the run by rowing 300m.

No comments.

WOD Wed July 18, 2018

Part 1: deadlift warmup

Practice the movement. Focus on hip hinge and hamstring flexibility/mobility.

If you want to go heavier, do 3×5+ (last set is for max reps).

Then…

Deadlift 1/2/3/4/5/6/7/8
Wallballs 4/6/8/10/12/14/16/18

Option 1: 225/155
Option 2: 165/115
Option 1+: 255/175 or more; heavy wallball

Modify by starting the wallballs at 2 (2/4/6/8/10/12/14/16).

No comments.

WOD Tue July 17, 2018

5 bench presses
200m row

AMRAP in 10 minutes

Option 1: 135/85
Option 2: 95/55
Option 1+: 155/95 or more

Do in heats so everyone has a spotter.

Then…

6 pushups
9 situps
12 jumping lunges

AMRAP in 7 minutes

Modify the lunges by doing alternating lunges without jumping, or by doing air squats or jumping squats.

No comments.

WOD Mon July 16, 2018

Part 1: Back Squat 20 unbroken

Week 3 of 4. Add weight from last week.

Then…

KB Swings
Pullups

18/15/12/9/6/3

30 double unders between rounds (150 total)

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

Modify the DU by doing 2x single unders

Then (optional)…

1 minute max thrusters
1 minute max burpees
1 minute max cal row or bike
1 minute max situps

Score is total reps.

Thrusters are 45/35 barbell or 25/15 dumbbell/kettlebell. Go heavier if desired.

No comments.

WOD Fri July 13, 2018

Part 1: Clean and Jerk 3×1

Then…

15 clean and jerks
35 box jumps
15 clean and jerks
35 wallballs
15 clean and jerks

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

Then (optional)…

Run 1 mile

No comments.

WOD Thu July 12, 2018

Part 1: Overhead Squat 4×3

Go heavy, or just work on mobility.

Then…

2 laps OR 300m row
9 overhead squats OR 12 front squats OR 15 back squats
6 strict pullups OR 9 chest to bar pullups OR 12 regular pullups

5 rounds

Mix and match movements as desired. For example, one round you can do 2 laps, 9 overhead squats, and 6 strict pullups. Another round you can do 300m row, 15 back squats, and 12 regular pullups.

Option 1: 95/65
Option 2: 75/55; 15 ring rows instead of pullups
Option 1+: 115/75; for the squats and pullups, you must perform all movements at least once (one round you must do overhead squats, one round front squats, one round back squats, one round strict pullups, one round chest to bar, one round regular)

Combine options as desired.

No comments.