09/20/2026
What to Expect This Week at BCCF
Great work last week and HUGE CONGRATULATIONS to our Turf War competitors yesterday! This week we’re kicking off Week 6 and have a lot of fun things in store! Let’s see what’s in store.
Monday starts with a Power Sn**ch complex and depth jump to box jumps before moving into a 10-round interval workout of snatches, push-ups, and jump rope. These are short, fast efforts, so focus on moving efficiently and making each work interval count without blowing yourself up early.
Tuesday begins with a Power Clean complex from the knee and low hang. From there, you’ll take on a run, burpee box jump overs, and bike burner that is designed to be a true sprint—bring the intensity, but make sure you can recover between efforts.
Wednesday brings four sets of six Back Squats before moving into three 5-minute AMRAPs of pull-ups, sit-ups, and air squats. The movements are simple, but the repeated waves will test your ability to find a sustainable pace and keep moving as fatigue builds.
Thursday is the engine centerpiece of the week with a 20-minute AMRAP of rowing, heavy deadlifts, and strict handstand push-ups. There are plenty of options to scale the workout appropriately, so find a version that lets you hold consistent sets and keep working throughout the full 20 minutes.
Friday starts with Bench Press density work before tackling a descending toes-to-bar ladder paired with loaded front-rack kettlebell lunges. Stay controlled through the early rounds and manage your grip and midline so you can keep the quality of your movement high as the reps come down.
Saturday closes the week with our annual BCCF Birthday workout! Teams of two will complete a bike buy in, rounds of work, and then a row buy out. Then, join us for the AotM workout between classes and then the BCCF Birthday Bash after the last class!
Week 6 is about learning how to attack with intention. Push the pace, trust your plan, and keep fighting when the fatigue shows up.
