Monday January 5, 2026

Warmup

300m row

5 no pushup burpee

10 air squats

5 no pushup burpee

10 Cossack squats

5 no pushup burpee

10 glute bridges

10 scapular pullup

10 kip swings

Mobility

5 squat to stands

10 downward dog toe taps

10 shin switches

Skill/Strength

AMRAP 4:

Back Squat

Shoot for between 30-45 (50 max) challenging reps at bodyweight or a percentage of BW (+ or -).  Squat from the rack and break into as many sets as necessary.  Focus on maintaining good technique throughout.

Then (after 10 mins or so of rest)…

AMRAP 4:

Push Press

Same as back squat.

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This week will be our 2026 BHCF Benchmark workouts.  Record your results, for both the strength and the WOD!  There are so many ways to measure progress with this – more reps at same weight; same (or more) reps at more weight; same reps at same weight with better technique; etc.  We will retest this several times throughout the year. 

WOD

450m row

50 air squats

30 burpees

10 bar muscle ups

Modify the bar muscle ups by doing 30 ring rows OR 15 chest to bar pullups OR 20 regular pullups OR 10 strict pullups.