WOD

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1
Jun

Wednesday, June 2 2021

Conditioning

“The White House”
30-20-10
Dumbbell Snatches (70/50)  
Burpees Box Jump Over (24”/20”)

Accessory

9-7-5-3 strict press (build to challenging weight for each set)
3×8-10 single-arm kettlebell (or Dumbbell) Bench Press (moderate/heavy) (each side)
3×25 tricep press downs with band

31
May

Tuesday, June 1 2021

Strength

Snatch Deadlift Below Knee + Snatch Pull + Snatch 4×3

Conditioning

“Fort McHenry”
2 Sets:
15-12-9
Power Clean (135/95)
12-9-6
Chin Ups
*50 Double Unders after each round of chin ups
-Rest 3min between sets-

27
May

Friday, May 28 2021

Saturday, May 29 BCCF will perform “Murph” in all classes.

Strength

Power Clean & Jerk waves:
2 @ 65% 1 RM Power Clean
2 @ 70%
1 @ 75%
– rest 60-90 seconds –
2 @ 70%
2 @ 75%
1 @ 75%

Conditioning

“Pink Ranger”
1-2-3-4-5-6-7-8-9
Squat Clean Thrusters (155/105)
9-8-7-6-5-4-3-2-1
Muscle Ups*

*Movement and/or weight modification/Endurance is recommended if planning to perform Murph on Saturday

26
May

Thursday, May 27 2021

Conditioning

“Black Ranger”
3 rounds 
20/16 Standing Bike Erg
20 Deadlifts (225/155)
10 Strict Handstand Push Ups
5 Burpee Box Get Overs (48”)
-Rest 5:00-
3 rounds (each)
20/16 Standing Bike Erg
15 Deadlifts (275/185)
10 Strict Handstand Push Ups
5 Burpee Box Get Overs (48”)

25
May

Wednesday, May 26 2021

Conditioning

“Blue Ranger”
For Time:
30 Snatches (95/65) 
20 Snatches (135/95)
10 Snatches (185/125)
5 Snatches (205/145)
*Power or Squat
-perform the workout straight through-

Accessory

10-8-6-6 bent over barbell rows
3×6-10 chin-ups
3×10 alternating Dumbbell curls

24
May

Tuesday, May 25 2021

Strength

Front Squat:
– 6×2 @ 80% of 1RM 
* Rest 60-90 seconds between sets

Conditioning

“Red Ranger”
3 Sets (1 Set every 10 Minutes)
21-15-9 (18-12-6)
Calorie Row
Calorie Assault Bike
-Run Option-

23
May

Monday, May 24 2021

Strength

Snatch Pull to mid-thigh + Snatch:
– (1+1) x 5 working sets.
* Rest 60-90 seconds between sets *

Conditioning

Murph Prep Monday:
5 rounds
10 Strict pull ups
20 Push ups
30 Air Squats
-Rest 5 Minutes-
10 rounds
5 Strict pull ups
10 Push ups
15 Air Squats
*Perform with 20/14 vest optional