Strength:
E3MOM 12
5 Touch-and-Go Power Clean and Jerks (Max Effort)
Conditioning:
AMRAP 12
30 Box Jumps (24/20)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Kettlebell Goblet Squats (32/24) (Fx: 24/16)
SCHEDULE
3:30 PM WOD and open gym is cancelled.
Strength:
30 – 20 – 10
Burpees
20 Dumbbell Snatches (50/35) (Fx: 35/20)
Time Cap: 13:00
Conditioning:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Strict Pull-ups (Rx+: Chest-to-Bar Pull-ups)
Strict Ring Dips
Conditioning:
E2MOM 40
1: 10 Each Arm Seated Single Arm Arnold Press (A)
2: 10 Each Side Kettlebell Front Rack Cossack Squats (A)
3: 1 Each Side Turkish Get-Ups (↑)
4: 20 Steps Each Arm Kettlebell Front Rack Lunge
5: 200m Jog
6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
6:45 PM
Core Blast with Shauna
Strength:
E3MOM 15
10 Overhead Squats (Max Effort)
Conditioning:
3 Rounds
10 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)
20 Deadlifts (135/95) (Fx: 95/65) (Rx+: 165/115)
5:15 – 6:45 PM
Free ART Soft Tissue Release from Full Motion Life & Sport. DETAILS >>
| Monday | Upper Body Accessory + Rowing | Free ART Soft Tissue Release (5:15 – 6:45 pm) |
| Tuesday | Overhead Squats | Free Beginner CrossFit Class (6:30 pm) |
| Wednesday | Long Strength EMOM | |
| Thursday | Dumbbell Snatches | |
| Friday | Power Clean & Jerks | |
| Saturday | Long Aerobic EMOM | |
| Sunday | Bench Press | Yoga (10:00 am) |
Strength:
3 Rounds
40 Banded Biceps Curls
40 Banded Triceps Extensions
20 Each Arm Dumbbell Strict Press
20 Barbell Shrugs
1 Minute Easy Ski-erg/Bike
Use band/weights that can be completed unbroken.
Conditioning:
Time Trial
2000m Row
10:00 AM
Yoga with Kristen!
Conditioning:
E3MOM 36
1: Max Calorie Ski Erg
2: AMRAP
– 5 Hang Power Clean (135/95) (Fx: 95/65) (Rx+: 165/115)
– 10 Box Jump Overs
3: AMRAP
– 5 Double Dumbbell Snatches (50/35) (Fx: 35/20)
– 5 Double Dumbbell Push Press (50/35) (Fx: 35/20)
4: Rest
Strength:
E3MOM 15
5 High Hang Squat Snatches
Set 1: 55 – 60%
Set 2: 60 – 65%
Set 3: 65 – 70%
Set 4: 70 – 75%
Set 5: 70 – 75%+
Conditioning:
30 – 20 – 10
Alternating Pistols (Fx: Reverse Goblet Lunges 35/20)
Toes-to-Bar
Conditioning:
Burpee Test:
50 Burpees for Time
Time Cap: 5 minutes.
Strength:
E2MOM 30
1: 16 Single Kettlebell Front Rack Bulgarian Split Squats (8R/8L)
2: 8 Strict Ring Dips (Weighted if possible)
3: 8 Strict Pull Ups (Weighted if possible)
4: 8 Each Direction Bent Over Dumbell Raises (Front, Side, and Back)
5: 10-15 Weighted GHD Sit Ups (Fx: Weighted Sit Ups)