Category Archives: Workouts

BCF Workout of the Day

  • Thursday October 30, 2014

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    Big welcome to Kristine!

    Fitness

    A. Power clean 5 x 3

    B. Front Foot Elevated Split Squat 2 x 10-12 (3010)

    +

    5 min amrap all out!
    10 goblet squats
    15 kettlebell swings

    Performance

    A. Power Snatch 5 x 3

    B. Rear Foot Elevated Split Squat 2 x 10-12 (3010)

    5 min amrap all out!
    10 goblet squats
    15 kettlebell swings

  • Wednesday October 29, 2014

    Workout

    A. Spend 10 minutes working on rope climbs.

    +

    In teams of 2 complete:
    2 rounds
    20 partner tire flips
    800m run with med ball
    10 turksih get ups
    *Only one partner works on tire flips and TGU, both run with one medball in the group

  • Tuesday October 28, 2014

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    Rachel squatting heavy!

    Workout

    A1. Bench Press 3 x 10-12 (60,65,70%) rest 90 sec
    A2. Pendlay Row 3 x 6-8 (3010) rest 90 sec

    +

    10 min AMRAP
    4 man makers
    30 second front plank

    rest 5 min

    5 min amrap
    50m farmer carry
    12 toes to bar

  • Monday October 27, 2014

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    Workout

    A. Back Squat 4 x 2 @80% 1rm
    rest 2-3 min b/w sets

    B. Good Morning 2 x 8-10 (2010) rest 2 min b/w sets

    +

    Every 3 min
    10 box jumps
    100m sprint
    repeat x 4

  • 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