Strength:
Deadlift
2×[email protected]%
3×[email protected]%
Rest 2-3 minutes between sets.
Conditioning:
AMRAP 12
250m Row
20 Push-Ups
15 Chest-to-Bar Pull-Ups (Fx: 15 Pull-Ups)
5:45 PM
Functional Movement for Pelvic Health Seminar. MORE DETAILS >>
Strength:
E3MOM 21
1 Power Snatch+1 Hang Squat Snatch+1 Overhead Squat (ME)
Conditioning:
5 Rounds
20 Air Squats
20 Kettlebell Swings (24/16) (Fx: 16/12)
5 Power Cleans (165/115) (Fx: 115/80)
6:45 PM
Core Blast with Shauna!
7:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
Conditioning:
AMRAP 36
With a Partner, Alternating Movements
400m Run (one partner)
5 Devil’s Press + DB Thruster (50/35) (Fx: 35/20)
10 DB Farmers Carry Box Step Overs (50/35) (Fx: 35/20)
Overview of the Week
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Bench Press
Partner DB MetCon
Snatch Complex
Deadlifts
Back Squats
Power Cleans
Split Jerks
Meathead Monday!
Strength:
Superset:
Bench Press: 4×5 (ME)
Strict Pull-ups: 10 Minimum Ea. Round
Then
3-4 Sets:
Dumbbell Bicep Curls: 8 each side (ME)
Dumbbell Tricep Kick-Backs: 8 each side (ME)
Single Arm Dumbbell/Kettlebell Row: 8 each side (ME)
15 GHD Situps, Scale: 15 abmat situps
Optional Finisher:
Time Trial:
1 mile Run
or
5k Run
or
2k Row
10:00 AM
Yoga with Liz!
1:20 PM
Skills & Mobility Workshop with Brandon! Ring Muscle-Ups!
Strength:
E3MOM 21
5 Touch-and-Go Push Jerks
Set 1: 70%
Set 2: 75%
Set 3: 75%
Set 4: 75%
Set 5: 80%
Set 6: 80%
Set 7: 80%
Conditioning:
AMRAP 7
50 Air Squats
10 Ring Dips (Fx: 5 Ring Dips) (Rx+: High Rings)
12:00 NOON
FREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
07:15 PM
BCF and CFR7 at Nats Park to watch the Washington Nationals take on the Chicago Cubs! MORE DETAILS >>
Conditioning:
“Danny”
AMRAP 20
30 Box Jumps (24″/20″)
20 Push Press (115/75)
30 Pull-Ups
Core Finisher:
3 Rounds
0:30 Hollow Hold
0:30 Arch Hold
0:45 High Plank (Increase weight each round)
400m Run at Easy Pace
1:00 PM – 3:30 PM
Open Gym is CANCELLED at this time today.
Strength:
Deadlift
3×[email protected]%
2×[email protected]%
Rest 2-3 minutes between sets.
Conditioning:
3 Rounds
30 seconds per station, 10 sec. transition time between stations.
Max Cal Assault Bike
Rest
5 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20)
Rest
Max Cal Ski Erg
Rest
Strength:
Clean and Jerk Complex
E3MOM 21
1 Power Clean+1 Push Press+1 Hang Squat Clean+1 Push Jerk (ME)
Conditioning:
3 Rounds
25 American Kettlebell Swings (24 kg / 16 kg) (Fx: 16 kg / 12 kg)
25 Front Rack Lunges (95 lbs / 65 lbs) (Fx: 75 lbs / 55 lbs)
Conditioning:
3 Rounds
1000m Run
150 Double Unders
6 Rope Climbs (Fx: 3 Rope Climbs)
Time Cap: 40 min.
Cool Down:
5 – 10 mins Run/Ski/Bike/Row at easy pace.
