05/31/2026
What to Expect this Week at BCCF
Monday we’ll kick off the week with strength - working through a 5x5. One set every three minutes around 75-80% of your 1RM. For the workout, you’ll complete four, 3min workouts for a continuous 12 minutes of rowing for calories, dumbbell box step-ups, and max burpee pull-ups in the remaining time. Today we’ll also be our inaugural Conditioning class at 3pm. We’ll offer one class a week - times alternate week to week. See below for more details!
Tuesday we have a new benchmark called “Engine.” You’ll have two 10 minute AMRAPs to complete a longer run, followed by max cals on the row, then the second 10 minutes for a long run, followed by max cals on the Echo/Assault bike. The score is max cals and you’ll have a five minute rest between sets.
Wednesday begins with the Push Press - you’ll complete a 3x10 every three minutes with a goal of 65-75% of your Push Press 1RM. For the workout, eight is our lucky number as you’ll complete eight rounds of toes to bar/something, dumbbell bench press, and kettlebell swings.
Thursday starts with a gymanstics skill, working on handstands. You’ll pick a movement(s)/skill to practice over 10 minutes. Then for the workout, we have a 20min EMOM of sit-ups, jump rope, wallballs, and max handstand walks/shoulder taps.
Friday we’ll begin with the Clean and Jerk - you’ll complete a Clean and Jerk complex every three minutes for five sets, building from 70-80%. For the workout, we’ll complete a classic hero workout - DT. Five rounds of deadlifts, hang power cleans, and jerks. I know our Battle of the Viking’s athletes are glad it isn’t synchronized like they did on Saturday!
Saturday we’ll start class out practicing the rope climb skill for 10 minutes, which will also help us warm up for our partner hero workout, Brehm. You’ll complete two rounds for time of rope climbs/walks, back squats, handstand push-ups, and calories on the rower.
