Monday January 6, 2025

Warmup

1:30 bike/row

10 air squats

10/side overhead press

10 squat jumps

10/side bent over row

10 hand release pushups

10 plank pull throughs

10/side RDL

10 glute bridges

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

Skill/Strength

Establish a 10 rep max bench press

Build up with a few smaller sets, then go for 10 at a weight that challenges you but with no risk of failure. 

Then, spend some time warming up for the WOD.

WOD

Deadlifts

DB/KB Shoulder to Overhead (two DB/KB)

Box Jumps

Dips

10-1

Choose your own DB/KB weight.

F:  KB SDHP; light barbell shoulder to overhead; box or bench dips/pushups

P1:  225/155

P1.5:  185/125

P2:  155/105; pushups instead of dips

C:  255/175; 50/35 DB/KB; box jump overs; ring dips

This week’s workouts will be our 2025 BHCF Benchmarks.  Please record both your bench press weight AND time for the WOD.  We will redo the WOD mid year to test progress.  We will redo the strength periodically throughout the year.