10/25/2026
What to Expect This Week at BCCF
Welcome to Week 1 of the the final 2026 cycle! You’ll see plenty of squatting, pressing, and technical barbell work, paired with conditioning that challenges your legs, grip, and aerobic engine without requiring an all-out effort every day. Pay attention to your prescribed percentages, establish a consistent pace, and focus on building a strong foundation for the weeks ahead.
Monday starts with Front Squats for four sets of nine at 65%, working every three minutes, before moving into a 10-minute AMRAP of shuttle runs and dumbbell step-ups.
Tuesday features six alternating machine and gymnastics stations, switching every five minutes.
Wednesday begins with a Hang Sn**ch complex every 1:30 for eight sets, working between 60–75% and prioritizing technique and bar speed. Then you’ll take on four fast rounds of hang power snatches, wall balls, and double unders.
Thursday brings three sets of running and moderate deadlifts, combining aerobic work with posterior-chain stamina.
Friday starts with Push Press for four sets of nine at 65%, followed by five one-minute burpee and bike sprints for max calories.
Saturday grab a partner for an ascending chipper combining cleans, toes-to-bar, box jump overs, kettlebell swings, rowing, and farmer’s carries.
Week 1 sets the tone for everything ahead. Record your percentages, build your consistency, and let’s get this cycle started strong!
