A: Deadlifts
Every 30 sec x 20
1 rep at 75%

B: 3x15 bicep curls

C: Bent over DB single arm row 3x12 as heavy as you can.

D:"JT"

21-15-9 of

HSPU

Ring Dips

Push ups

*30 min Time Cap

Row 120/100 cals
40 Burpees over the rower
40 DB snatch at 70lbs/50lbs

Rest 2mins

Row 60/50
20 Burpees over the rower
20 DB snatch 70/50

Rest 2 mins

Row 30/24 cals
10 burpees over the rower
10 DB snatch 70/50

Part A: 6 cycles of -1:45 minutes on 1 minute OFF - run 200m, 1 legless rope climb, AMRAP DT

*pick up where you left off on DT*

Rest 3 mins

For time:
50 WB
1 Rd of DT
50 WB

Gym is closed enjoy the great Canadian outdoors

Partner WOD
EMOM switching partner every minute
6 Burpee BJO 24/20
6 Push Jerks 185/125
AMRAP cals on the rower

Workout ends when your team reaches 200/160 cals

Gym is closed enjoy the great Canadian outdoors

Death by:
On a 3 min clock until you can no longer meet the requirements - cap at 10 intervals.

9 Devil Press at 35/25
7 DB thrusters
5 BMU

Part A: deadlifts 1x8 at 65%, 2x6 at 70% and 3x5 at 72.5%

Part B: Bent over barbell row 3x12 as heavy as you can.

Part C: 60 DU, 40 feet of handwalking, rest 1 minutes x 5

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