The End

This is the end of BHT in this format. After much thought and debate, I have concluded that it is time for me to move on. I am proud of what we have done here. Thanks to everyone for their support. Thanks most of all to my wife, she is my rock. She has been and always will be my muse and my inspiration.

Decision time

I need a little more time. Sorry to those of you who follow regularly...making some decisions about the future of BHT. Busy work week....busier home week.

Break today

BHT on break today

226.3

This cycle is probably my favorite cycle. Last year we saw a ton of gains during this cycle. If you have specific goals for the Crossfit season, now (or 2 months ago) is the time to start dialing in your training. I know that there is a lot of volume coming at you, focus on your weaknesses. Get explosive.

Who belongs in what decade?

Strength:
1. Power Snatch + 2 Full Snatch
     2 x 1+2 @ 70%, 3 x 1+2 @ 75%
2. Jerk
     5 x 3 @ 75%
3. Clean Pull
     5 x 5 @ 105%

Conditioning:
3 RFT
10 Double arm KB clean (45/25)
10 OH walking lunge steps with KBs
10 Burpees
5 Broad Jumps

     Focus on distance with your Broad jumps

     Move through the first three movements with purpose

     When you reach the broad jump, slow down and be explosive

Skill:
Accumulate the following
2 Minute Handstand Hold
50 Shoulder Touches (Chicken Pecking)
               Do these in any order, you may do them on a wall or free standing
               Do it all at once or throughout the day
WOD
Class WOD

226.2

Strength:

1. Back Squat

1 x 5 @ 60%, 1 x 3 @ 70%, 1 x 2 @ 80%, 1 x 2 @ 90%, 1 x 1 @ 95%

2. Front Squat

1 x 5 @ 60% 1 x 5 @ 70%, 2 x 5 @ 75%

Conditioning:

EMOM in 12 Minutes

Even: 1 power clean + 1 squat clean + 1 thruster + 1 jerk @ HAP

Odd: 25M prowler push @ HAP

Grunt:

1a. 3 x 10 Glute Ham Raise

1b. 3 x 2 legless rope climbs

WOD

Class WOD

226.1

I hope these two have fun with Mickey this week. Do ALL the handstands at the Magic Kingdom. 

Strength:
1. 3 Position Snatch
2 @ 65%, 3 @ 70%
2. Snatch Pull
7 x 4 @ 90%
3. Snatch Push Press
5 x 3 @ 70%, 5 x 2 @ 75%

Grunt Work
Front Rack Lunges
5 x 25M @ HAP Unbroken

Conditioning
Tabata Airdyne

WOD
Class WOD if you have not maxed out in a while or feel like working up to a heavy-ish single. Be smart.

225.5

Today I'm hijacking BHT. 1. Because I can 2. Today is BHT's birthday. Not the site's birthday, but the man behind BHT...Kody. So from all of us to you, Dr. King...Happy Birthday. Thank you for spending your free time dreaming and scheming of ways to help us succeed at ALL the things and still enjoy this sport. We all appreciate it more than you will ever know (at least I think we all do). 

Strength:
1. Muscle Snatch
     5 @ 60%, 4 @ 65%, 2 x 3 @ 70%
2. 3 Position Clean (floor, knee, mid-thigh)
     2 @ 65%, 3 @ 70%
3. Clean Deadlift
    4 x 7 @ 100% of clean

Conditioning:
EMOM for 8 Minutes
8 Burpees

Grunt Work
Clean Driveway for Time

WOD
Class WOD

225.4

     I know I said this earlier in the week, but I wanted to reiterate....LISTEN TO YOUR BODY. The volume is really increasing this cycle and I want everyone to stay healthy. 

     For those of you who are new to following this programming I also need to say this...I have always recommended a 3 day on, 1 day off, 2 day on, and 1 day off approach. I try to post 5 days in a row because I know a lot of you have funky schedules. Please, regulate your volume and ease into this cycle. If you have to pick and choose movements, choose your weaknesses.

California Little Bear...so happy to be running

Strength:
1. Back Squat
     1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%
2. Front Squat
     1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. Sled Drags
     4 front / 4 back @ HAP

Conditioning
EMOM in 10 Min
Even minute: 4 thrusters (185/125)
Odd minute: 4 Box Jumps (highest possible height for the work)
WOD
Class WOD

225.3

The DHM says "We are about to crush this WOD"...Baller

Strength
1. Power clean + 2 clean 

     2 x 1+2 @ 65%, 3 x 1+2 @ 70%
2. Snatch balance

     2 x 3 @ 60%, 1 x 3 @ 65%, 2 x 3 @ 70%
3. Push press 

     5 x 5 @ 75%

Conditioning

5 Rounds

     6 Back Lunge Pistols (KB weighted if possible 25#/45# or 35#/55#)

     6 Alternating 1 Arm KB Hang Clean and Jerk

     30 seconds Rest

Grunt Work

     1A. 3 x 10 Glute Ham Raises (Not Back Extensions)

     1B. 3 x 3 25 Meter Sled Drags @ HAP (3 front/3 back/3 SLHS pulls)

                    Do one set of GHR, walk to sled, 3 front pulls with 20 sec rest in between

                    Do second set of GHR, walk to sled, 3 back pulls with 20 sec rest in between

                    Do third set of GHR, walk to sled, 3 SLHS pulls with 20 sec rest in between

Class WOD

225.2

My Man.

Strength:
1. Back Squat
     1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%
2. Front Squat
     1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. Prowler Pushes
     4 to 5 sets (25M down, 25M back)
High handles down, low handles back @ HAP
          High handles down, remove 90# to 110#, low handles back. 
          Rest is the time it takes to walk to your weight, pick it up and farmer carry back to prowler. 

Conditioning:
EMOM in 12 Min
Even minute: 4 power cleans (185/125)
Odd minute: 4 standing broad jumps

WOD
Class WOD

225.1

     The explosive cycle starts this week. This is one of my favorite cycles. We just dot done with a cycle where the main focus was building strength. This will be about transferring that strength into power. We will train a lot like a sprinter or a running-back and work on transferring raw strength into explosiveness.

     The last two weekends have been a huge success and GK and I really appreciate everyone taking time to be there. We know that qualifying two teams to the North Central Regional will take a ton of work from each of you and we are pumped that you are excited about it as well. 

     BHT programming will spend the next 8 (actually 12) weeks focusing on Explosive Strength and this will transition into Goat Work and Open Prep. We talked about efficiency of movement for many of the Open movements and we will continue to do this in our weekend work. 

     Stay healthy and listen to your body with the programming, the volume is increasing slightly this cycle. I have posted Shoulder Work, which is a page full of suggestions on Prehab for your shoulders. Warm up and cool down, take rest days.

     And Now...the tables I have been talking about for the past two weeks. The table on the left is a list of the common movements from 2011, 2012, and 2013. The one on the right displays the movements from last year....#9 is a typo, it is actually just Clean.

An Epic Symphony

Strength:
1. Power snatch + 2 snatch 

     2 x 1+2 @ 65%, 3 x 1+2 @ 70%
2. Jerk

     2 x 3 @ 70%, 3 x 3 @ 75%
3. Clean pull 

     5 x 3 @ 110%

4. Sled Drags 25 M

     3 Front / 3 Back / 3 Hamstring @ HAP

Explosive  work
1. 15 mins to find max height box jump

2. Sprints

     4 x 100m Run     2 min rest.

             Run these as close to 100% while still leaving gas in the tank for all four sprints.

WOD

Class WOD

224.3

The Future

Strength:
1a. Bench Press
5 x 3 @ 81%
1b. Deadlift
5 x 1 @ 85% of snatch grip deadlift
2a. Incline Bench
5 x 3 @ 85%
2b. Deficit Deadlift
5 x 1 @ 90% (clean grip)

Skill:
1 min Chicken Pecking
     On the wall or freestanding

Conditioning:
Tempo Run
400M warm up
1 Mile Tempo Run
400M cool down

WOD
Class WOD

224.2

Strength:
1. 15 to 20 minutes to find 1RM clean.
2. 15 to 20 minutes to find 1RM jerk.
3. 30 Atlas stones to Jerk Box for time.
     Use stone that is two stones under "max" stone weight. 

Conditioning:
EMOM for 10 minutes
Even: 5 - 7 strict pull ups
Odd: 5 - 7 Box Jumps (36/30)

Skill:
Two max sets of muscles ups
One minute rest in-between

WOD
Class WOD

223.1

Hey Brad, Heyyy

Strength:
1. Back Squat
1 x 5 @ 60%, 1 x 3 @ 70%, 1 x 2 @ 80%, 1 x 2 @ 90%, 1 x 1 @ 95%
2. Front Squat
1 x 5 @ 65%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85%
3. Sled Pulls
3 Front / 3 Back / 3 Hamstring

Conditioning:
Airdyne
4 Minute Tabata

WOD
Class WOD

222.4

Strength
1. Back Squat
2 x 5 @ 65%, 3 x 5 @ 70%
2. Front Squat
4 x 5 @ 60%
3. Farmers Carry
5 x 20M Use any method you wish (i.e. KB's, DB's, Farmer's Carry bars)

WOD
Class WOD

222.3

KD...130# Snatch PR Tuesday night. Awesome. 

Strength: 
1. Bench Press
6 x 2 @ 90%
2. Incline Bench
4 x 6 @ 80%
3. Deficit Deadlift
10 x 2 @ 80%

Conditioning:
Prowler Push
6 x 20M @ HAP
60 Sec Rest

WOD
Class WOD

222.2

Strength:
1. 20 Min Establish 1RM Snatch
2. EMOM 10 Min
2-3 snatch Beasts (225/125) Ninjas (185/105)

Skill:
5 Rounds...
8 Back Lunge Pistols
8 Double Arm KB Clean and Jerk 70#/55#

WOD
Class WOD

222.1

Strength
1. Back Squat
1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%
2. Front Squat
1 x 5 @ 60%, 3 x 5 @ 65%

Conditioning:
1. Prowler Push
8 x 25M 4 high handle / 4 low handle @ HAP
2. Accumulate 1 min of L-Sit hold on rings at muscle up height.

WOD
Class WOD

221.4

Strength
1. Back Squat
1 x 4 @ 70%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85%
2. Front Squat
1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

Conditioning
Tabata Row

WOD
Class WOD

221.3

Suns out Guns out

Strength

rest less than 90 seconds between A and B
1A. Single Arm Bent Over DB/KB Rows
     7 x 5 @ HAP
1B. Bench Press (sets 1-7)
     7 x 3 @ 87%

2A. Incline Bench (sets 8 - 10)
     3 x 8 @ 70%
2B. GHD Sit Up
     3 x 10

3A. Sled Drags
     3 front / 3 back / 2 side 25 M @ HAP

3B. Front Rack Walking Lunges

     8 x 10 lunge steps @ (135/95)

WOD

Class WOD

221.2

The Ladies of K2DHR2 Hanging Out 

Strength:
1. Power Snatch
5 x 1 @ 75%
2. Power Clean and Jerk
5 x 1 @ 75%
3a. Snatch Pull
2 @ 90% (of snatch), 2 @ 95%, 2 @ 100%
3b.  Defiict Snatch Grip Deadlift
Same as snatch pull + 90# for males and 70# for females

Conditioning:
Tempo Run
400M Warm Up
2 Mile Temp Run
400M Cool Down

WOD:
Class WOD

221.1

     If you count in Calendar years, BHT has been posting work for 1 year and 6 days. If you count in HOA years, this post marks the year Anniversary of BHT posts.
     Last week the programming dropped off because most, if not all, BHTers were tapering for HOA...and because I was preparing for my own mid-year test...a National Orthopedic test called The OITE.
     I felt like a proud poppa this weekend for a multitude of reasons. I just cannot say enough about this weekend. It is interesting because it was the culmination of so many things. As I mentioned earlier, it marked one year of programming for me...Now I had been programming for a few years before this, but not on this type of an extended timeline. I spent some time today looking back at where we have come from...and where we are going.
     As I mentioned earlier, I took a test this weekend...so I missed the first 6 WODs of the weekend (Sad Face). Anyone who knows me knows that I absolutely love CF competitions...so anyone who knows me knows that missing most of this weekend was a huge disappointment for me. But I could not be more proud of the CFOKC team. They were impressive. These scores speak to how impressive the actually were.

      Sooooo....57 teams, a lot of them regional level, and the worst placing of the weekend: 3rd. 10 seconds out of first. They stayed focused, they stayed calm, they recovered well, they took care of each other, they communicated, and best of all...they had a ton of fun. It was awesome to watch. It was almost as awesome hearing other people describe the performance.
     Why do I feel like a proud poppa? Those 6 athletes were completely different than last year. Not physically...mentally. They attacked the WODs not just with their elite physicality, they attacked the WODs with the MIND of an Elite athlete. They performed not as 6 individuals, but as 1 team. Their communication and ability to be honest about strengths and weaknesses and plan WODs accordingly throughout the weekend was amazing. They made the weekend about the team, not about themselves.
    And now to this, Kelsey my kill me for this...I cannot imagine how mentally tough it would be to be in her position. She was on a team with 5 athletes that placed 4,7,13,18,20 (top 20) as individuals at the 2013 NC Regional. KD, you are a fantastic part of this team, and I was so happy for you and so extremely proud of you this weekend. Everyone knew you belonged on this team, this weekend gave you the opportunity to prove it to yourself. You were impressive. Interesting side note...This weekend, we were not the only team to have 5 individual regional competitors.
     Enough about the winning team. What about our other teams? Sure their placings were not at the very top...but they did some amazing things. If nothing else, they proved that OKC does have the ability to qualify 2 teams to the North Central Regional. They also proved to me that we have the ability to send 3 teams in 2015.
    So where do we go from here? In my mind, it is the year of the team. Our plan is to start having weekends where we begin to make this happen. More to come on this, but we are planning a BHT clinic where we will begin to lay this plan out. To send two teams is going to take some tremendous work on the part of the Misfits, Barbelles, and Savages. We have the talent to do it...So lets F-ing do it.

Awesome...love the trophy...love the DHM

Strength
Warm Up
     On the 2 minutes for 6 Minutes:
            1 round of DT @ 135/95
1. Back Squat
      1 x 5 @ 70%, 1 x 5 @ 80%, 1 x 2 @ 85%, 1 x 3 @ 90%, 1 x 1 @ 100%
2. Front Squat
      1 x 5 @ 65%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85 %

Conditioning
EMOM for 12 Minutes Alternate
Even: 5 Viper Press with SM Log @ (Empty Log/Log +50#)
Odd:  7-10 CTB Pull Ups
rest 10 minutes
 Sled Drags
3 Front / 3 Back / 3 Hamstring Pulls 25M @ HAP
WOD 
Class WOD

220.2

Stand in your Designated Square!

Strength

1. Snatch

     2 @ 80%, 3 @ 85%
2A. Snatch Pull

     2 x 3 @ 110% (of snatch), 2 x 2 @ 105% 

2B. Snatch Grip Deficit Deadlift

     2 x 3 @ 150%, 2 x 2 @ 160%

WOD

     Class Wod

Conditioning
Tempo Run
Warm Up - 800M
All Out Work - 1 Mile
Cool Down - 800 M
All Out Work is at a tempo pace like previous weeks

220.1

So proud of this guy. He broke three state records on Saturday and missed qualifying for the American Open by a measly 3 kilos. What a beast. 

Strength
1. Back Squat
1 x 6 @ 70%, 1 x 6 @ 80%, 1 x 3 @ 90%, 1 x 2 @ 95%
2. Front Squat
1 x 5 @ 65%, 1 x 5 @ 75%, 2 x 4 @ 80%
3. Sled Drags
4 Front / 4 Back 25M @ HAP

Conditioning
1. Airdyne
4 Min Tabata
2. Row
4 Min Tabata

WOD
Class WOD

219.3

Strength
1. Back Squat
1 x 6 @ 65%, 1 x 6 @ 75%, 2 x 6 @ 80%
2. Front Squat
1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. Sled Drags
3 Front / 3 Back / 2 Hamstring 25M @ HAP

Skill Work
EMOM for 8 Min
Men: 2 Strict Muscle Ups + 3 Kipping Muscle Ups
Women: 1 Strict Muscle Up + 2 Kipping Muscle Ups

Conditioning
2 Rounds
4 Min Tabata Airdyne
Rest 2 Mints

WOD
Class WOD

219.2

Strength:
1. Snatch
2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%
2. Clean and Jerk
2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%
3.Deficit Deadlift with Clean Grip
5 @ 90%, 5 @ 95%, 5 @ 100% (use % of clean)

Skill Work
EMOM for 10 Min
15 sec handstand hold then 5  HSPU

WOD
Class WOD

219.1

Be smart. Get better. 

Strength
1. Back Squat
1 x 8 @65%, 1 x 6 @ 75%, 1 x 4 @ 85%, 1 x 4 @ 90%
2. Front Squat
1 x 5 @ 70%, 1 x 4 @ 80%, 1 x 3 @ 85%, 1 x 3 @ 90%
3. Sled Drags
4 Front / 4 Back 25M @ HAP

Conditioning
Airdyne
15 Minutes
30 seconds @ 90% effort
30 seconds @ 50% effort

WOD
Class WOD

218.4

Strength
1. Back Squat
1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%
2. Front Squat
1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. Sled Drags
3 Front / 3 Back / 3 Hamstring Pulls 25M @ HAP

Conditioning
4 x 200 M Run
1 min rest

WOD
Class WOD

218.3

Hey Taylor, Heyyy

Strength
1A. Deadlift
     10 x 1 @ HAP with overhand grip
1B. Bench Press (sets 1-7)
      7 x 3 @ 84%
1B. Incline Bench (sets 8 - 10)
      3 x 8 @ 65%
2. GHD Sit Up
     3 x 10
3. Sled Drags
     3 front / 3 back / 2 side 25 M @ HAP

Conditioning
Row
10 x 100M
     rest 30 sec

WOD
Class WOD

218.2

Merica. 

Strength
1. 15 Min to establish 1RM Split Jerk
2. Clean
     2 x 1 @ 80%, 3 x 1 @ 85%
3. Clean Pull
     2 x 3 @ 100% of clean, 2 x 2 @ 105% of clean

Conditioning
Tempo Run
Warm Up - 800M
Tempo - 2 Mile
Cool down - 800M
You may sub row for run

WOD
Class WOD

Skill
Every 30 seconds for 5 minutes
4 to 8 unbroken HSPU

218.1

Dixon...we miss you.

Strength
1. Back Squat
1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85%
2. Front Squat
1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 @ 85%
3. Sled Drags
4 front / 4 back 25 M @ HAP

Conditioning
Airdyne for 10 Min
30 seconds on / 30 seconds off

WOD
Class WOD

217.4

I'm sad to admit I have found my doppelganger.

Strength
1. Back Squat
     1 x 10 @ 60%, 1 x 10 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%
2. Front Squat
     1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. Sled Drags
     3 Front, 3 Back, 3 Hamstring Pulls 25 M @ HAP

Conditioning
Row
     4 x 200 Sprint
     30 sec rest
Post average pace time.

WOD
Class WOD

217.3

Strength
1A. Deadlift
     10 x 2 @ HAP
1B. Bench Press
     10 x 3 @ 81%

2A. Rack Pull + Shrug
     3 x 1 then 10 @ 90%
2B. DB Incline Press
     3 x 6 @ HAP

3.  GHD Sit Ups
     3 x 10
4. Sled Drags
     3 front / 3 back / 2 side @ HAP

217.2

Strength
1. Snatch
     2 x 2 @ 80%, 3 x 1 @ 80%
2. Behind the Neck Snatch Grip Press
     4 x 4 @ HAP
3. Deficit Snatch Grip Deadlift
    4 x 4 @ HAP

Conditioning
Tempo Run
Warm Up - 400M
All Out Work - 2 Mile
Cool Down - 400 M
All Out Work is at a tempo pace like previous weeks.

WOD
Class WOD

217.1

Strength

1. Back Squat
1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85%
2. Front Squat
1 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%
3. Prowler Push
4 Front / 4 Back 25 M @ HAP

Conditioning
4 Min Tabata Row
Rest 4 Mins
Shuttles
4 sets of the following with 45 seconds rest in between:
For Time:
5-10 -15
Set up cones at 0, 10, and 15 yards. Run from start to 5 and back, then 10 and back, and then 15 and back. Time stops when you cross the start line.

WOD
Class WOD

216.55

Team WODS
(the first number is for three person (same gender) teams and the second number is for two person teams)

216.4

The Crew

Strength:
1. Back Squat
     1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%
2. Front Squat
     1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. 200 M Tabata Farmers Carry
     20 seconds of work / 10 seconds of rest @ HAP

WOD:
Class WOD

216.3

Hammer

Strength:

1A. Bent Over Row

     7 x 2 @ HAP

1B.  Bench Press

     7 x 3 @ 78%

2A. Rack Pulls

     3 x 4 @ 85% of Deadlift

2B.  KB Shoulder Press

     3 x 4 @ HAP

3. Glute Ham Raise

     3 x 10

4.  Prowler Push

     4 High Handle / 4 Low Handle 25 M @ HAP

WOD

Class WOD

216.2

Earth, Fire, Wind, Water, Heart....

Strength:
1. Jerk behind the neck 

     7 to 10 minutes to work up to a heavy single

2. EMOM for 8 Min, alternate

     Even: 1 behind the neck jerk @ 80% of heavy single

     Odd:  3 deficit deadlifts (clean grip, overhand) with 110% of clean

3A. Clean 

      3 x 5 @ 70%
3B. Clean Pull 

     3 x 5 @ 95%

Conditioning:

Tempo Run
800 M Run - ramping up pace through the 800
1 Mile Run - about 25 to 30 seconds per mile slower than current 5K race pace
800 M Run - slow pace to jog throughout the 800
This Tempo run starts with a 800M run.
At the 800 mark run 1 mile at a pace 25 to 30 seconds slower than your current 5K race pace.
The last 800 should be a slow deceleration to a jog.

WOD

Class WOD

216.1

The Ladies. Always Killin' It. 

Strength:
1. Back Squat
     1 x 10 @ 60%, 1 x 8 @ 65%, 1 x 6 @ 70%, 1 x 6 @ 75%, 1 x 6 @ 80%
2. Front Squat
     1 x 5 @ 60%, 1 x 5 @ 70% 2 x 5 @ 75%
3. Sled Drags
     4 front / 4 back 25 M @ HAP

Conditioning:
Row
EMOM for 10 Min
20 sec max effort
40 sec recovery (50% effort)

215.5

Sunday Funday. 

215.4

Strength
1. Back Squat
1 x 10 @ 60%, 1 x 8 @ 65%, 1 x 6 @ 70%, 1 x 4 @ 75%
2. Front Squat
1 x 5 @  60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. Sled Drags
3 Front / 3 Back / 3 Hamstring Pulls 25 M @ HAP
     rest 90 seconds

WOD
Class WOD

215.3

I Dare You to Caption This...

Strength

1A. Bent Over DB Rows

     7 x 3 @ HAP

1B.  Bench Press

     7 x 3 @ 75%

                    Rest 60 - 90 seconds between each set. 

2A. Rack Pulls (video here, start watching at :55)

     3 x 6 @ 85% of Deadlift

2B. DB Shoulder Press

     3 x 4 @ 85% 

                    Rest 60 - 90 seconds between each set. 

3. Glute Ham Raise

     3 x 10

                    Rest 30 Seconds between each set. 

4. Sled Drags

     3 Front / 3 Back / 2 each side 25M. HAP. 

                     Rest 60 - 90 seconds. 

                    "side" means with the weight belt and sled strap on,

                     side step out with lead leg and follow with your back leg. 

WOD

Class WOD

215.2

Thug Life.

Strength:
1. Snatch
     3 x 5 @ 70%, 2 perfect singles @ 85%
2. Snatch Pull
     4 x 5 @ 75% of snatch
3. Snatch Grip Deadlift
     3 x 5 @ HAP

Conditioning:
Tempo Run 

1 to 2 sets of:
400 M Run - ramping up pace through the 400
800 M Run - about 25 to 30 seconds per mile slower than current 5K race pace
400 M Run - slow pace to jog throughout the 400

Rest 3 Minutes

     This Tempo run starts with a 400M run.  At the 400 mark run 800 M at a pace 25 to 30 seconds slower than your current 5K race pace. The last 400 should be a slow deceleration to a jog. 

WOD

Class WOD

215.1

Team Practice. 

Strength:

1. Back Squat

1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 75%, 1 x 4 @ 80%

2. Front Squat

1 x 5 @ 60 %, 3 x 5 @ 70%

3. Sled Drags

4 front / 4 back 100 ft @ HAP

Conditioning:

Airdyne

EMOM for 10 Min 

20 sec max effort

40 sec recovery (50% effort)

WOD:

Class WOD

Week off

Kam thrustering his way to the top of the podium. So proud of the birthday boy. What an impressive showing this weekend. 3 first place finishes, 2 second place finishes, 6 workouts. Beastmode

BHT is taking a week off. Use this week to recover from AOK2, I will be. "BHT Get Big" starts in Oktober. 

This week:

1. Recover. 

2. Find some true 1RM of the major Oly and Power Lifts. 

3. Do Class.

In Oktober I plan to

1. Give you a strength program that will make you strong/stronger

2. Program conditioning thrice a week

3. Program Team WODs twice a week

4. Program one or two Sucktoberfests (as long as you promise to only do them before rest days) 

214.3

Come n Get It

Strength

EMOM for 6 mins

5 push press HAP

BHT WOD

AMRAP in 5 minutes

2 MU

6 pistols

8 one arm KB snatches

Class WOD

Cash Out

3 x 10 unbroken HR push ups

214.2

Strength

1. EMOM for 6 mins

     2 thrusters @ 75-80% 1RM

2. EMOM for 3 mins

     15 second Max rep Thrusters (95/65)

     45 second rest

Conditioning

3 rounds of:

400 meter run

   Rest until 2 mins

@2 mins: 2 Hang cleans (205/125)

@3 mins: 2 Hang cleans (225/145)

   Rest until 4 mins

Skill Work

1. 4 KB TGU each side HAP

2. KB SN Lunge practice

3. Pistol efficiency practice 

         Warm up with a box. 

          Work on quick efficient reps.

     

214.1

Artist rendering aerial photo of AOK2. This is a deload week. Get some skill work or AOK work done this week. BHT "get big" cycle starts next week.

Technique

1. 10-15 minutes of Snatch technique work with 45-50%

2. Kettle bell snatch lunge practice

         3 x 8 each side (work up to 55/35)

BHT/AOK WOD

Eatology Chiplet

With a 6 minute time cap:

30 ft 2 KB Farmer Carry 55/35

15 Russian double arm KBS 55/35

15 S2OH 155/105

30 pistols

15 S2OH 155/105

15 Russian double arm KBS 55/35

30 ft 2 KB Farmer Carry 55/35

Conditioning

EMOM for 10 mins

20 seconds Max Airdyne

10 seconds rest

10 seconds Max Airdyne

20seconds rest

213.5

It's a Walk off

Strength
1. 20 mins to find max Clean and Jerk
2. 5 x 3 Snatch Grip Deadlift HAP

Conditioning
EMOM for 10 mins
100 meter row
1 Rope Climb
2 Muscle Ups

213.4

One Week 

Strength
CF Total
3 Attempts to find max...
Shoulder Press
Back Squat
Deadlift

Conditioning
1. On the 3 minutes for 9 minutes
     400 M Run

2. Every 30 seconds for 3 minutes
     6-8 Pull Ups

213.3

STRENGTH
20 Min to Establish 1RM Snatch

WOD
Class WOD

CONDITIONING
7 x 100M Row
20 sec rest between sets

213.2

Strength

Clean

1. 15 minutes to establish max clean for today

2A. 4 x 3 Deficit Deadlift HAP

2B. 4 x 5 Shoulder to Overhead HAP

Class WOD

Skill

3 x 3 Kettlebell TGU, heavy

Conditioning

On the 3 minutes

200 meter run 

15 Russian KBS (Heavy)

213.1

Trying something new, posting from my cool phone. We'll see how it goes. BHT official warm up coming after AOK2

Power Snatch 

5 x 3 @ 80%

Power clean + Split Jerk

5 x 2 @ 80%

Front Squat

15 mins to find 2RM

Conditioning

5 x 200 meter row.  30 sec rest 

212.4

Two Weeks....

Strength
1. Back Squat:
Establish 1RM
2. Incline Bench:
Establish 1RM
3. Prowler Push
5 x 50 Meters
30 sec rest


WOD
Class WOD

212.3

KD and Rauh... Mid Quad

Strength
Power Snatch
3 x 80%, 2 x 85%, 2 x 1 90%, 2 x 85%, 4 x 3 80%, 2 x 80%
Pwr Clean & Pwr Jerk
2 x 80%, 2 x 85%, 1 x 90%, 1 x 95%, 2 x 2 85%, 2 x 2 80%
Snatch Pull 
3 x 80%, 2 x  90%, 1 x 100%, 2 x 85%

WOD
Class WOD

Conditioning/Skill practice
Every 30 seconds for 6 minutes:
5-7 pull ups
     Protect Your Hands!!!!!

212.2

I am probably too Excited about this...#peedalittle

Warm Up
(To be done before bench press)
4 Rounds
30 sec battling rope
10 DB Snatch (moderate/light weight)
30 sec rest

Strength
Front Squat 
3 x 80%, 1 x 90%, 1 x  95%, 2 x  85%, 3 x  80%, 2 x 3 80%, 2 x  80%

2A. Bench Press
5 x 3 @ 75%
2B. Corn Cobb Pull Up
5 x 5 

2C. Weighted Dips

5 x 5 HAP

3. Heavy KB Turkish Get Ups
3 x 3 Each Side HAP