WOD

CH, EW, WB – CROSS TRAINING Strength Hang Squat Clean (3-3-3-3-3) Lemon Squeezes (3×15) Superset Plate Fingertip Holds (3x:30) Superset WOD Metcon (Time) 10-9-8-7-6-5-4-3-2-1 TTB... Read More

CH, EW, WB – CROSS TRAINING Strength Deadlift (3-3-3-3-3) Single Arm KB Shoulder Press (5-5-5-5-5) Superset with DL WOD Metcon (Time) 10 Thrusters 135/95# 30... Read More

CH, EW, WB – CROSS TRAINING Strength Push Press + Push Jerk + Split Jerk (5×2+2+2 Climbing) Skill Spend 5-10 minutes working through this rowing... Read More

CH, EW, WB – CROSS TRAINING Strength Back Squat (1-1-1-1-1-1-1 w/ 3 sec pause) Chest-To-Bar Pull-ups (5×3) Superset w/ Back Squats WOD Metcon (Time) 90... Read More

CH, EW, WB – CROSS TRAINING Olympic Lifting Hang Squat Snatch (3-3-3-3-3) MB Russian Twists (3×30) Superset Band RDL (3×20) Superset WOD Metcon (AMRAP –... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon  (AMRAP – Reps) 6 Rounds :40 on/:20 off Min 1: Wall Balls 20/14# Min 2: Rope Climbs... Read More

CH, EW, WB – CROSS TRAINING Metcon (Weight) EMOM 10 Even min: 10 Bench Press Odd min: 10 each Single Arm KB Bent Over Rows... Read More

Check out what’s happening this month in the BK Fit October Newsletter!

CH, EW, WB – CROSS TRAINING Strength Front Squat (5×5) WOD Metcon  (AMRAP- Rounds and Reps) AMRAP 12 3-6-9-12-etc. Hang Squat Cleans 95/65# TTB QOD... Read More

CH, EW, WB – CROSS TRAINING Olympic Lifting Power Snatch + OHS + Snatch Balance (5×1+1+1) Barbell Glute Bridge Hold (3×30 sec) L-Sit (3×30 sec)... Read More