New strength cycle
A: Clean and Jerk complex on the 2:20
1 hang clean + 1 low hang clean (below the knee) + 1 full clean + 1 jerk at x 4 sets at 60%, 65%, and 70%
Only 3 rounds
500m run, 25 BJ overs at 24"/20", 15 DB hang squat clean 50lbs/35lbs , 10 BM
X 2 rounds
then rest 4 minutes and repeat for a single round
3 rounds total!
Score is total time
New week, new you!
Part A:
5 rounds of 90 seconds on 1 min off -
7 thrusters 135/95, 14 T2Bs,
AMRAP WBS
After the first 5 rounds hit the second couplet after a set 3 minute set rest -
Part B:
This is also 5 rounds of 90 seconds on 1 min off-
28 WB, 14 T2Bs, AMRAP deadlifts 135/95
Score is total reps on AMRAP in part A and B
The 4th Annual BeLikeBruce Fitness Festival
Come cheer your friends on all weekend long
Schedule:
Friday night from 5-8pm at 306
Saturday from 10am-2pm at Riversdale pool
Sunday all day at 306
From our friends at HQ
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
24 kg 32 kg
Final touches on the weekend
Every 5 mins x 5
4 Strict HSPU
8 Front rack lunges 111/85
12 C2Bs
48 DU
All the upper body
A: 1 min plank
20 knee tucks
20 V-ups
Rest 1 minutes
x3
B: Push press
1x10 at 60%
1x8 at 70%
1x6 at 75%
3x4 at 80%
C: Strict Press
Find your 6 rep max
Then back off 10% and hit that number x 3 sets of 6
D: EMOM x 10 10 strict chest to deck push ups E: 4 x15 DB bicep curls
Looking forward to the weekend
6 min on
3 min of rest
x3
AMRAP and pick up where you left off
3 BBJO 32"/24"
6 Power snatch 115/85lbs
12/9 cal row
Guaranteed a minute
10 rounds of:
200m run
10 DB Thrusters 50/35
5 RMU
Rest exactly one minute after each round
In for a good time not a long time
For time!
60/40 cal row
Right into
3x
10 burpee BJO 32”/24”
20 DB snatch 50/35
Finish with:
Back on the row for 30/20 cals
BLB 2022 Throwback
In teams of two switch as needed
60 reps of - Back squats 155lbs/105 and with pull ups,
50 reps of - Front squats 155lbs/105 with C2Bs
40 reps of - OHS 155lbs/105 with Bar Muscle ups
All the things!
For time!
500m run
80 feet of HW
5 sandbag cleans 150/100
20 Strict HSPU4 legless rope climbs
20 strict HSPU
5 sandbag cleans 150/100
80 feet of HW
500m run
Beach Body
A: Core worK
1 min plank 30 sec hollow body flutter kicks 30 weighted russian twist Rest 2 minutes x3
B: Push press 1x10 at 60% 1x8 at 65% 1x6 at 70% 1x4 at 75% 2x AMRAP at 80%
C:Bench Press:
1x10 at 50%
1x8 at 60%
4x5 at 70%
EMOM x 3 AMRAP at 75%(or your BLB weight whichever is heavier) one set only,
so when you break rest until the next minute.
D: Accessory
4 x 12 strict banded chest to bar pull ups 4 x15 skull crushers
You'll be alright
For time
With a 20/14 vest
200m run
10 Shoulder to overhead at 135/95
30 squats
10 push ups
Rest exactly 2 minutes
x 5
Thinking of Bruce
Every 3 minutes x 4
21/18 cal row
15 T2Bs
9 DB thrusters 50/35
Rest 3 minutes
Every 3 minutes x 4
Run 200m
12 C2Bs
12 DB front rack lunges 50/35
Score is total rest score A and B separately
Team Murph
In teams of two
Murph!
With a 20/14lbs vest
Run 1 mile (together)
Then with only one athlete working at a time:
Partition in any way you want
100 pull ups
200 push ups
300 squats
Finish with another
1 mile run together
BLB 2022 Throwback
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
