B|W 60 October 6th - October 12th, 2019


Monday

Iron

Performance 

20 minute Amrap 

25 burpees 

15 body weight back squats 


Fitness 

20 minute amrap 

15 burpees 

15 Back squats 45-50% 1RM


Build 

E90 x 13:30 for 3 Rounds

  1. DB box step ups 16 reps

  2. FLR :45 seconds 

  3. Strict pull-up 5-8


Tuesday

Set a clock for 30 min total time 

30 minute Row 

Every 3 minutes run 200 Meters

Score is total row meters

Wednesday

Iron
20 minute AMRAP

20 T2B/Knee Raises 

1 Snatch


Performance 

R+(145/95)

Increase 20/10 lbs every round 

Rx (115/65)

Increase 20/10 pounds 

Fitness

Start 60%,65%, 70%, 75% 77%, 80%,85%,90%+

Thursday


15 mins 

30 cal assault bike

60Ft bear crawl 

60 ft lunge 

30 Double Unders 


Rest 5 minutes 


15 mins 

100m shuttle sprint {(30-20-10)x3 }

20 hip extension 

100m lateral shuttle (same as above)

30 Double unders 


Friday

Iron

Every 3 minutes for 18 minutes (6 sets)

1 PC + 3 Split jerk 


Build

EMOM x 12 minutes (do minute 1-2-3 all right arm, minute 4-5-6 all left and repeat ).                

  1. ½ kneeling press 12

  2. Single arm Russian KB swing 12-15

  3. One arm Yates row 10-12

Ryan Thompson