MEATHEAD MONDAY
Fitness & performance:
Bench press, 5×3 (ME) or 5/3/1 format, 3@70%, 3@80 and 3+ @90%
Strict pull-ups, 4 sets of burnouts (feel free to go weighted)
4 rounds:
Burnout bicep curls (any form)
Burnout banded tricep pulldown
Ab finisher
Optional finisher: 5k run
Yoga today at 10:00 am with Jenna! Free for members, $10 for friends.
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20 Minutes to find Heaviest 3 Position Snatch
1 Snatch + 1 Low hang Snatch (KNEE)+ 1 Hi hang Snatch (HIP)
* SQUAT FOR ALL
Snatch Balance
6 x 3 ~60-80%
Free Class today at 12:00pm! Invite your friends, family, and coworkers to a free, fun workout– no experience necessary!
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Deadlift:
3 x 70%, 80% and 3+ x 90%
4 rounds for time
6 Muscle ups, Fx; C2B
7 SDHP 115/80, Fx: 95/65 (RX+135/95)
8 Bastards
Mark your calendars and invite your friends: Thursday, May 26 is “Free Bring a Friend to WOD Day” and “WOD with Warriors- 21 Guns” in collaboration with Team RWB!
Friends are welcome to join during any WOD time throughout the day. Our 6:30pm WOD will be a special workout with Team RWB!
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. This WOD intends to replicate this, to honor our Nation’s’ Warriors, past, present and future. The 21- minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military.
RSVP on Facebook and invite your friends!
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20 Minutes to find Heaviest 3 Position Clean
1 Clean + 1 Low hang Clean (KNEE)+ 1 Hi hang Clean (HIP)
* SQUAT FOR ALL
7 rounds for time:
7 thrusters 115/80 Fx: 95/65
7 T2B
Mark your calendars and invite your friends: Thursday, May 26 is “Free Bring a Friend to WOD Day” and “WOD with Warriors- 21 Guns” in collaboration with Team RWB!
Friends are welcome to join during any WOD time throughout the day. Our 6:30pm WOD will be a special workout with Team RWB!
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. This WOD intends to replicate this, to honor our Nation’s’ Warriors, past, present and future. The 21- minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military.
RSVP on Facebook and invite your friends!
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Rope Climb Technique:
12 climbs for time
Fitness & Performance:
In a team of 3, AMRAP 18:
While one partner completes a 200m suitcase carry (24/16), the other two complete as many rounds as possible (one working at a time) of:
18 pull-ups
18 kettlebell swings (24/16)
18 Goblet Squats (24/16)
Every time the partner returns from the suitcase carry,before rotating, all 3 partners must complete a 60 second plank hold (simultaneously without taking a break)
Finisher:
Goat Work
Mark your calendars and invite your friends: Thursday, May 26 is “Free Bring a Friend to WOD Day” and “WOD with Warriors- 21 Guns” in collaboration with Team RWB!
Friends are welcome to join during any WOD time throughout the day. Our 6:30pm WOD will be a special workout with Team RWB!
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. This WOD intends to replicate this, to honor our Nation’s’ Warriors, past, present and future. The 21- minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military.
The WOD – 21 Guns
21 minute As many rounds as possible (AMRAP)
400 meter run*
21 pushups
21 box jump (24”/20”)
15 burpees
9 Pull-ups
RSVP on Facebook and invite your friends!
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Back Squat
3 x 70%, 80% and 3+ x 90%
EMOM 12:
Odd: ME HSPU Fx: 1 abmat
Even: 200m Sprint (230m at BCF)
Free Class tonight at 6:30 pm! Invite your friends, coworkers, and family and join them in a fun, free workout! No experience necessary.
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Strict Press
3 x 70%, 80% and 3+ x 90%
“DT”
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
“DT”
5 rounds for time:
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 push jerks, 155/105
*scaled recommendations 135/95 and 95/65
*Compare to 2/25/2015
Today is the last day to purchase clothing at lululemon to be customized with the BCF logo!
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Bar Muscle Up Technique
30-20-10
Front Rack Lunges 95/65, Fx: 75/55
Box Jumps 24/20
15:00 Cap
Tabata Finisher:
Air squats
Double Unders
Alternating