Category Archives: Workouts

BCF Workout of the Day

  • Monday October 20, 2014

    image

    Workout

    2 Rounds
    800m Run
    50 Squats
    40 KB Swings
    30 Sit Ups
    800m Run
    30 Lunges
    30 Push Ups
    20 Pull Ups

    *45 minute time cap

    **compare to 7/9/14

  • Saturday October 18, 2014

    matt snatch

    Workout

    Today you have 2 options: 

    A. Make up one of the test days from earlier this week (Tuesday or Thursday)

    B. 

    20 min amrap
    50m bear crawl
    50 air squats
    50m dumbbell overhead carry
    50 double unders (100 singles)

  • Friday October 17, 2014

    eric bench

    Workout

    A. Plank – accumulate 4 minutes
    B. Double under practice. If you have double unders do a 3 minute AMRAP

    +

    3 sets
    1 min amrap deadlifts (50% 1rm)
    rest 30 sec
    1 min amrap db snatch (45/30)
    rest 30 sec
    1 min amrap 10m shuttle
    rest 3 min 

  • Wednesday October 15, 2014

    Why to do the nutrition challenge

    Workout

    3 sets
    10 tire flip jump through
    100m farmer carry (55/35)
    10 get down get up
    50m walking lunge (unweighted)

    *yes we had this one scheduled Saturday, but due to the rain we didn’t get to do it. So here it is again!

  • Monday October 13, 2014

    image

    Workout

    A. Push Press 4 sets x 3 reps

    +

    Every 5 minutes complete
    50 mountain climbers
    40 jump and touch (20 per side)
    20 slam balls
    repeat x 4

  • Friday October 10, 2014

     

    Workout

    EMOM 20 min

    odd – 4-6 handstand push up
    even – 6-8 toes to bar

    rest 5 min 

    EMOM 10 min 

    odd – 10-12 ball slams
    even – 30 sec plank