Monday June 23, 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

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 mid-year retest of the 2025 BHCF Benchmarks.  Please record both your bench press weight AND time for the WOD.  We will redo the WOD in December to test progress.