Category Archives: Workouts

BCF Workout of the Day

  • Saturday October 25, 2014

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    Gretchen got her first rope climb!

    Workout

    Make up any test you missed this week. Either Monday, Tuesday, or Thursday’s workout are acceptable.

  • Friday October 24, 2014

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    A. Spend 10 minutes working on the gymnastics skill of your choice

    +

    3 rounds
    8 wall walks
    2 rope climbs
    8 thrusters (tough)
    2 man makers

    *pick a thruster weight that is tough for only 5 in a row

  • Thursday October 23, 2014

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    Workout

    15-12-9
    power clean (135/85)
    burpees

    rest 10 min

    repeat

    Notes: Select a weight that you can do 15 unbroken. Write down times for both rounds.

  • Wednesday October 22, 2014

    Fitness

    A. Clean 3 x 3-5

    +

    Every 5 min complete
    12 no push up burpees
    20 slam balls
    30 mountain climbers
    repeat x 4

    *note times for each round

    Performance

    A. Snatch 3 x 3-5

    +

    Every 5 min complete
    10 no push burpee box jumps
    20 slam balls
    30 mountain climbers
    repeat x 4

    *note times for each round

  • Monday October 20, 2014

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    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!