B|W 60 July 15th-July 22, 2019

Monday

Performance

4 Cycle (28 Minutes)For Cals

In 4 Minutes

400 Meter Run In

In time remaining AMRAP Assault Bike cals

Rest 4 Minutes

In 4 Minutes

400 Meter Run

In time remaining AMRAP Row Cals

Rest 4 Minutes

Fitness

4 Cycle (28 Minutes)For Cals

In 4 Minutes

400 Meter Run In

In time remaining AMRAP Assault Bike cals

Rest 4 Minutes

In 4 Minutes

400 Meter Run

In time remaining AMRAP Row Cals

Tuesday

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Ryan Thompson
B|W 60 July 1st — July 6th, 2019

Monday

Performance

FT

50 Cal Row

50 BJO(24/20)

50 WB (20/14)

50 Ring Dip/Matador Dip/Bench Dip

50 WB

50 BJO

50 Cal Row

Fitness

FT

35 cal Row

35 Step Ups (24/20)

35 WB (20/14)

35 Ring Dip/Matador Dip/Bench Dip

35 WB

35 Step Ups

35 cal Row

Tuesday

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Ryan Thompson
B|W 60 June 24th-June 29th

Monday

Iron

Every 2 Minutes, for 10 minutes (5 sets)

Unbroken Thrusters

10, 8, 6, 4, 2

Build over the course of the 5 sets to today’s heavy 2 rep.

Performance

35-20-15

Single Arm Thrusters Rx+(2 pood, 1.5 pood) Rx(50/35) Switch E5

T2b

Run 200m

Fitness

25-15-10

Single Arm Dumbbell Thrusters Rx(50/35#) Rx(35/20#)Switch E5

Matador Knee Raises

Run 200m

Tuesday

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Ryan Thompson
B|W 60 June 17th — June 22nd, 2019

Monday

Performance

5 Rounds for total time:

.5 mile AB

2 Rope Climbs

30 Double Unders

8 HSPU Rx+(Strict) Rx(Kipping)

Rest 2 min

Fitness

5 Rounds for total time:

.5/.4 mile AB

1 Rope Climbs

15 Double Unders

8 Standing Dumbbell Press Rx+(50/35) Rx(35/20)

Rest 2 min

Tuesday

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Ryan Thompson
B|W 60 June 10th—June 17th, 2019

Monday

Iron

Every 2 minutes, for 24 minutes (12 sets):

Clean

*Sets 1-3 = 3 reps @ 60%

*Sets 4-6 = 2 reps @ 70%

*Sets 7-9 = 1 rep @ 80%

*Sets 10-12 = 1 rep @ 90%

Performance

Every 5 min x 15 min (3 sets)

Run 400m

7 OHS Rx+(155/105) Rx(115/75)

Rx+(7) Rx(5) ring MU

Fitness

Every 5 min x 15 min (3 sets)

Run 200m

10 Front Squat Rx+(155/105) Rx(115/75)

15 Pull Ups

Tuesday

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Ryan Thompson
B|W 60 June 3rd-June 8th

Monday

Iron

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every minute on the minute, for 6 minutes (6 sets):

High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 1 rep @ 80+% of 1-RM Snatch

Tuesday....

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Ryan Thompson
May 6th — May 11th, 2019

Monday

Iron

Back Squat

4-6 reps every 3 min by 15 min (5 sets)

Set 1– 60-65%

Set 2– 65-70%

Set 3– 70-75%

Set 4– 75-82.5%

Set 5– 82.5-87.5%

Performance and Fitness

16 min AMRAP

12/9 cal Assault Bike

5 Burpee Pull Ups

60ft OH Plate Walking Lunges 45/25#

3 Handstand Wall Runs

*Rx+ wears Weight Vest

Tuesday

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Ryan Thompson
April 29th-May 4th

Monday

Performance

Every 8 minutes, for 40 minutes (5 sets), for times:
18 cal Row

15 Toes to Bar
10 Deadlifts (225/155 lbs Rx+)(155/135)
400 Meter Run

Fitness

Every 10 minutes, for 40 minutes (4 sets), for times:
18/12 cal Row

15 Toes to Bar/Rings or 20 Matador Knee Raises
10 Deadlifts (225/155 lbs Rx+)(155/135)

400 Meter Run

Tuesday

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Ryan Thompson
March 25th — March 30th, 2019

Monday  

Iron

Deadlift

(6 sets x 4 reps @80-85%; rest 2-3 min b/t)

Performance

Metcon (5 Rounds for time)

5 Sets of 90 sec complete
7/7 KB Clean and Jerk 2/1.5 pood Rx+; 1.5/1 pood Kb Swings
9 American KB Swings Same weight
Rest 90 sec

Fitness

Metcon (5 Rounds for time)

5 Sets of 90 sec complete
7/7 Hang Db Clean and OH 50/35# Rx+; 35/20 Rx
9 Russian KB Swings 1.5/1 pood
Rest 90 sec

Tuesday

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Ryan Thompson
March 18th—March 25th 2019

Monday

Iron

A1: Weighted Pull-ups (8, 6, 4; rest 1 min)

A2: Dips (Tempo @20x1 ARMAP x 3 sets; rest 1 min)

A3: Side plank (45 sec per side x 3 sets)

Performance and Fitness

Metcon (AMRAP - Rounds and Reps)15 min AMRAP
10 Kipping HSPU Rx; 5 Strict HSPU Rx+
12 Toes-to-bar Rx+; 15 AB-mat Sit Ups
18/15 cal Row

Tuesday

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Ryan Thompson
March 11th — March 17th, 2019

Monday

Iron

Every 3 minutes for 18 min:
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%

 

Performance and Fitness

Metcon (AMRAP - Reps)

EMOM 16
Station 1—  Wall balls - 15 reps 30/20; 20/14
Station 2 —Strict pull up x 8-10  Rx+;  4-6 Rx or banded
Station 2– AB cals  15/12 Rx +; 12/9 cal Rx

Rest 1 min

 

BuiltWith Sweat 

Metcon (Time)

5 Cycles for time:
torpedo squats 50, 40, 30, 20, 10
15 burpees

rest 1 minute between cycles

 

Tuesday

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Ryan Thompson
March 3rd — March 9th, 2019

Monday

Performance and Fitness

3 Cycles
4 min AMRAP
Bike 25/17 cals Rx+; 20/14 cals Rx
Ski Erg cals in time remaining
Rest 2 min b/t cycles

Rest 6 minutes

3 Cycles
4 min AMRAP
Row 750m Rx+; 500 Rx
Burpees in time remaining

Rest 2 min b/t cycles

BuiltWith Sweat

Metcon (7 Rounds for time)

7 Cycles:

in 4 minutes perform,
8/6 Assault Bike cals
12 ball slams 20/14#
16 air squats

rest in remainder of time

Tuesday

Iron

E90 x 8 sets
10 GHD Sit Ups/ 15 AB mat sit ups
Power Clean 1.1 @65-75%

Power Clean (65-75% x 1.1 x 8 sets )

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Ryan Thompson