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5:20 pm

Saturday October 25th


Barbells for Boobs Fundraiser
Donation Page **Here**


"Grace"
For time:
30 Clean & Jerks (135/95)



Scale weight as needed. 

Advanced may go heavier OR switch up the implement a little. (Stone/Keg/Axle, get creative).
If you can do Grace as RX'd in under 3-4 minutes, you fall into the advanced category.


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7:42 pm

Friday October 24th


Strong girls... turns out.. better than weak girls..


Back Squat
20 Rep Max

Add some weight from last week's attempt. Preferably 5-10 lbs if able.
If you did not get all 20 reps from last attempt, try again. (If you got less than 15, adjust as needed)



Gymnastics Volume
Adv - 8 x 4 Weighed Dips, 8 x 4 Weighted Strict Pull Ups
Alternating back and forth between the two, superset style... No clock.



Beginner & Intermediate
8 Rounds of
5-10 Push Ups, 5-10 Ring Rows
No clock, just walking back and forth between the two. Conversational pace.
Athlete picks the number.

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5:47 pm

Thursday October 23rd


This is what a 400lb Power Snatch looks like.



Olympic Work

Snatch Complex
1 Power Snatch -- 2 Hang Squat Snatch -- 2 OHS

Work toward a heavy set.
Try to perform at least 5 working sets after initial warm ups.
Limit should be hang snatches.


" Clock's Tickin' "
4 Rounds of:

--1:30 to complete--
4 Muscle Ups,
then
Max Rep Power Snatches (115/75#) in remaining time...

--1:30 Rest--


Substitutes for Muscle Ups
Intermediate - 10 T2B OR 10 Ring Dips
Beginner - 12 Knee Tucks OR 10 Banded Ring Dips
(based on greatest weakness)

Scale Snatch weight as appropriate, should be moderate and repeatable, 70% or less range..

Score is total snatches completed over the 4 rounds..

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7:49 pm

Wednesday October 22nd



Extended Mobility Work


Partner WOD
"Go Long!!"
For time:
60-50-40-30-20-10
Calorie Row
KB Swings (1.5/1)
Double Unders


Divide up the work in any manner amongst the team.
Scale Double Unders to Single Unders (2x) or lower number if needed.
(i.e. 30-25-20-15-10-5 if needed)

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6:55 pm

Tuesday October 21st



BBNC Benchmarks Day 2

Strength Test
20 Minutes to a 1RM Clean
3 Minutes to a 10RM Deadlift (no more than 2 attempts)


"Classic"
AMRAP 7
7 Thrusters 75/55 - Adv Hang Squat Snatch
7 Bar Hop Burpees - Adv Burpee Pull Ups



Please use the same scaling options as the last time around!!!
Check your scores with your coach if needed from 35 days ago.

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7:04 pm

Monday October 20th

IF YOU NEED TO MAKE UP YOUR CHALLENGE BENCHMARKS THIS WEEK, PLEASE LET YOUR TEAM CAPTAIN KNOW!!!




Benchmark Day 1


Skills Test
Max Height Box Jump
Max Strict Pull Ups



Conditioning Test
1 Mile Run





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4:53 pm

Saturday October 18th

BBNC Day 34 



Partner WOD
"Snowball Effect"

4 Rounds for time, each partner:
Partners alternate entire rounds for 1-3
On the 4th round both partners will go together.

Details below:

Round 1
Hill Run (end of the parking lot and back)
30 Push Ups with Hand Release

Round 2
Hill Run (with a 20/14 lb med ball)
20 Shoulder to Overhead (115/75)

Round 3
Hill Run (with a 35/25 lb plate)
10 HSPU

Round 4 (only completed once)
Buddy Carry Up the Hill (switch as required during)
30 Plate Burpees (35/25) (combined reps, switch as required, 15 each)



Scale everything as needed.
If no Buddy Carry, scale to a KB Farmers Carry instead.

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5:35 pm

Friday October 17th

BBNC Day 33




Oly Technique Work
High Hang Speed Session


Pocket Snatch
3 Rep Max

Should look perfect.

Pocket Clean
3 Rep Max

Same deal..



Ca$h Out
Max Handstand Hold x 3, rest as needed in between.

Advanced - Handstand Walks for max distance, etc.


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7:58 pm

Thursday October 16th

BBNC Day 32





Back Squat

20 Rep Max


Note: This should be pretty much the worst thing ever with careful weight selection. The ultimate mental toughness builder. If you undershoot it this week, you will be seeing this again.


Weighted Dips
or Ring Dips

4 x 8 

Beginners do not have to use weight, can use bands as needed.


Ca$h Out
Prowler Party



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6:32 pm

Wednesday October 15th

BBNC Day 31



Push Jerk
2-2-2-2-2-2-2

Focus is technique and speed.
Should not go above 80% 1RM.



"Autumnal"
5 Rounds for time:
6 Hang Power Snatch 95/65
8 Pull Ups
10 Box Jump Overs (30/24)


L2 - HPS 75/55, Banded Pull Ups, 24/20
L1 - HPS 65/35 or less, ring rows, scaled box or step up.

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