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BCF OFFICIAL

RX=135 LBS
RX=135 LBS
5 ROUNDS MAX REPS

Deadlift 1 1/2 body weight

Bench press body weight

Clean 3/4 body weight

24″ box jump, 30 reps

115 pound push press, 20 reps

30 pull-ups

10 Push press,115 lbs

10 KB Swings, 1.5 pood

10 Box jumps, 24 inch box

MORRISON

BRADLEY

RALPH

MEET THE
HEROES
Bengkel S & C

RANDY

MURPHY

LEWIS

ROCKET

BELL

Mc GHEE

PATTON

THE SEVEN

Mc LENDON

MARTIN III

COE

BULL

WAMILTON

BRADSHAW

WOOD

RICKY

KLEPTO

LOREDO

JARED

TOM

In
Memory
Of

RILEY

CHALLENGE 

YOURSELF

These are only some of many Heroes that will challenge you, A LOT!

ROCKET
AMRAP IN 30 MIN

50 Yard swimming

10 Push-ups

15 Squats

RANDY
AFAP

75 Power snatches 75/55 lbs

MURPHY
AFAP

1 Mile run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile run

LEWIS
AFAP

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

BELL
3 ROUNDS

21 Deadlift 185 lbs

15 Pull-ups

9 Front squat 185 lbs

Mc GHEE
AMRAP IN 30 MIN

5 Deadlifts 275 lbs

13 Push-ups

9 Box jumps

PATTON
AFAP

1 Mile run

2k Row

1 Mile run

RILEY
AFAP

Run 1.5 miles

150 Burpees

Run 1.5 miles

THE SEVEN
7 ROUNDS

7 Handstand push-ups

7 Thrusters, 135 lbs

7 Knees to elbows

7 Deadlift, 245 lbs

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

COE
10 ROUNDS

10 Thrusters, 95lbs

10 Ring push-ups

MARTIN III
AMRAP IN 20 MIN

10 Push press 115 lbs

10 kettlebell swing 1.5 food

10 Box jump 24 inch

Mc LENDON
AFAP

100 Foot walking OH lunges, 45 lbs plate

30 Box jump

20 Wall ball

10 Handstand push-ups

BULL
2 ROUNDS

200 Double unders

50 Overhead squat 135 lbs

50 Pull-ups

1 Mile run

WILMITON
6 ROUNDS

50 Squats

25 Ring dips

MORRISON
50-40-30-20-10 Reps

Wallball

Box jump 24'

Kettlebell swing 1.5 pood

BRADLEY
10 ROUNDS

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 Sec

BRADSHAW
10 ROUNDS

3 Handstand push- ups

6 Deadlift 225 lbs

12 Pull-ups

24 Double unders

WOOD
5 ROUNDS

400m run

10 Burpee box jump

10 Sumo Deadlift high pull

Rest 1 min

RICKY
AMRAP IN 20 MIN

10 Pull-ups

5 Dumbbell deadlift 75 lbs

8 Push press 135 lbs

KLEPTO
4 ROUNDS

27 Box jump

20 Burpees

11 Squat clean 145 lbs

LOREDO
6 ROUNDS

24 Squats

24 Push-ups

24 Walking lunges

400m Run

JARED
4 ROUNDS

800m Run

40 Pull-ups

70 Push-ups

TOM
AMRAP IN 25 MIN

7 Muscle ups

11 Thrusters

14 Toes to bar

RALPH
4 ROUNDS

18 Deadlifts 250 lbs

16 Burpees

15 Foot rope climb, 3 ascendents

600m Run

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BENGKEL

SOUTH

BENGKEL

SENAYAN

BENGKEL

NORTH

BCF

OFFICIAL

Bengkel Strength & Conditioning

Email: support@bengkelsc.com

Tel: (021) 515 1030

© Bengkel S&C since 2013