B|W 60 September 16th - September 21st, 2019

MONDAY

Iron

Take 20 minutes to build to today’s 1-RM Snatch

Performance and Fitness

Every minute, on the minute, for 20 minutes:

Even minutes – Row 9/7 cals

Odd minutes – Power Snatch + Overhead Squat or Squat Snatch x 1.1reps @75-80% of today 1RM

TUESDAY

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Ryan Thompson
B|W 60 August 19th-August 25th, 2019

MONDAY


Iron

Every 3 Minutes for 18 minutes (6 sets):

Back Squat x 5, 3, 1, 5, 3, 1

Set 1– 5 reps @75-80%

Set 2– 3 reps @80-85%

Set 3– 1 reps @ 85-90%

Set 4– 5 reps @80-85%

Set 5– 3 reps @85-90%

Set 6– 1 rep @90-95%

Performance and Fitness

3 Rounds for Reps 40 Sec on/ 20 Sec in between exercises

  1. Max WallBalls R+(30/20) Rx(20/14)

  2. Max Slam Balls (20/14)

  3. Max DB Walking Lunges R+(50/35) Rx(30/20)


TUESDAY

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Ryan Thompson
B|W 60 August 12-August 18th, 2019

MONDAY

Performance

6 Rounds

4 Minute AMRAP

8 T2B

12 Box jump step down

16(8R/8L) SA Push Press R+(1.5 pood/1 pood) Rx(50/35# Dumbbell)

Fitness

6 Rounds

4 Minute AMRAP

8 Matador Knee Raises

12 Alternating Step Ups

16 SA Dumbbell Push press (35/20#)

*1 Minute Rest b/t each round

* Start Each Round Where you finish

*Score is total rounds and reps completed

TUESDAY

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Ryan Thompson
B|W 60 August 5th-August 10th, 2019

Monday


Iron

Every 90 seconds, for 15 minutes (10 sets) of:

Power Snatch + Overhead Squat 1.1+1

Performance

For Time (20 min TC)

3 Rounds for time

400m Run

3 LLRC Rx (3 RC)

7 Snatch (155/125) Rx(135/105)

Fitness

3 Rounds for time

400m Run

6 Rope Walks (15 Strict Pullups)

18 Alt DB Snatch (50/35) Rx (35/20)

Tuesday

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Ryan Thompson
B|W 60 July 22nd-July 29th, 2019

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

Performance

7 Min AMRAP

6 Power Snatch R+(155/105) Rx (115/75)

9 Over Head Squat

30 Double Unders

Fitness

7 Minute AMRAP

6 Power Snatch R+ (135/85) Rx (96/65)

9 Front Squats

60 Single Unders

Tuesday

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Ryan Thompson
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