Strength Training
Snatch Progression: 8×3
Squat + Face Pull: 8×8
Conditioning
8 Minute AMRAP
8 KB Swings
Burpee Ladder*
*Star with 1 burpee, add a burpee every round. How high up the “ladder” can you climb?
Strength and Conditioning
Basic Barbell serves as our entry-level curriculum wherein novice trainees learn the basic techniques needed to participate in other BCBC programming. No previous training experience is required.
This program can also be utilized by more advanced trainees who want to focus on specific strength and/or mobility issues while maintaining baseline conditioning.
