art:

A: Strict pull ups 4 x 12

B: Strict ring dips 4x12 with 2 sec pause at the top

C:50-40-30-20-10 of
WB and DB snatch 50/35
Rest exactly 90 sec after each set
Goal is to stay unbroken

Part A: 5 cycles of -1:35 minutes on 1 minute OFF - run 200m, 15 C2B, AMRAP back rack lunge 135lbs/95  

Rest 3 minutes - 

Part B: 5 cycles of 1:35 minutes on 1 minute OFF - 15 bar hop burpees, 15 T2B AMRAP front rack lunge 135/95 

A: Push press triples - 10 sets in the range of 60%-70% of your 1RM clean and jerk

B: 21-15-9 of Single Arm Devil Press 50/35 with 400m run after each set

In teams of 2
Start with 1 km row
Then 10 rounds of (switching every movement)
10 Burpee BJ overs 24/20
10 DB thrusters 50/35
10 T2Bs
Finish with 1 km row

On the 7 minutes complete
A: 400m + 5 rounds of C2B Cindy
B: 400m run + 50 DB 50/35 snatch
C: 400m run + 25 BM

Score is cumulative rest

A: At your 2km pace +4
Row 1000m rest 1 minute x3

B: 5 rounds of
40 feet of HW and 20 GHD sit-ups

A: Deadlifts 3x5 at 65% and 3 x5 at 70%
B: one arm DB rows 3x12
C: For time:

21 HSPU, 21 back squats 185/125, 3 rope climb,

15 HSPU, 15 back squats, 2 rope climb,
9 HSPU, 9 Back squats 1 rope climb

Superset A + B + C
A: 3x 30 russian twists + 20 knee tucks 

B: DB Chest press 3x12 
C: DB bicep curls 3x12 .
D: For time
400m run, 20 BJ overs at 24/20, 10 DB hang squat clean 35
X 2 rounds 
then rest 2 minutes and repeat for another 2 rounds 

5 rounds of 90 seconds on 1 min Off -
10 power cleans at 155/105, 50 DU, AMRAP Burpees over the bar.

After the first 5 rounds hit the second couplet after a set 5 minute set rest -

This is also 5 rounds of 90 seconds on 60 off -
30 WB, 15 T2BS, AMRAP Burpees over the bar.

Come down to 306 and check out the teams and individuals battle in the #BelikeBruce Fitness festival!

Come down to Riversdale pool and check out the BLB Triathlon!

A: 1 min plank
20 knee tucks
20 V-ups
Rest 1 minutes
x3

B: 3 RFT of
400m run
20 WB
rest 4 mins
3 RFT of
80 DU

20 HSPU

A: Push press
1x10 at 60%
1x8 at 70%
1x6 at 75%
3x4 at 80%

B: Strict Press
Find your 6 rep max
Then back off 10% and hit that number x 3 sets of 6

C: 21-15-9

Cal Row with
Burpees over the rower
T2Bs

Part A: Bench Press

1x10 at 50%
1x10 at 60%
1x8 at 70%
2 x AMRAP at 80% with a 2 min rest between each set

Part B:

20-15-10
Back squats 155/105 with pull ups
Right into
12-9-6
OHS 155/105 with BM

20 min AMRAP
3 BBJO
6 DB Power cleans 50/35
9 cal row

10 rounds of:
200m run
5 push press at 135/95
10 air squats
Rest exactly one minute after each round

A: Push press 1x10 at 60% 1x6 at 70% 2x3 at 75% 1 AMRAp at 77.5

B: Strict Press Find your 8 rep max Then back off 10% and hit that number x 3 sets of 8

C: 14 min AMRAP 200m run 10 OHS 95/65 10 burpees over the bar

Buy in with 100 cals (total as a team of two but only one rower)

Then 10 rounds switch every movement
15 DB thrusters 50/35
5 Double arm Devil Press
1 legless rope climb

Finish with 100 cals as a team of two

A: 1 min plank 20 knee tucks 20 V-ups Rest 1 minutes x3

B: For time 40 Back Rack lunge 135/95 40 ring dips

30 front rack lunge 135/95 30 C2Bs

20 OH Lunge 135/95 20 Ring MU

A: Bench Press

1x10 at 50%
1x8 at 60%
1x6 at 70%
2 x AMRAP at 80% with a 2 min rest between each set

B: For time
Row/Bike/ski cals and GHD sit-ups
40-30-20-10