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

Iron

Every 5 minutes, for 25 min (5 sets)

Back Squat 5-7 reps @70-80%

20 steps Kb/Db Front Rack Walking Lunge Rx+(50/35); Rx(35/20)

Performance

For time:

30-20-10

Toes to bar

Air Squats

Fitness

For time:

21-15-9

Matador Knee Raises

Air Squats

Wednesday

Performance and Fitness

6 Rounds for time

500m Row

Rx+(400m Run) Rx(200m Run)

Thursday

Iron

Every 2 minutes, for 16 minutes (8 sets):

Hang Power Snatch + Power Snatch(1.1)

Build over the course of the eight sets.

Performance and Fitness

2 Rounds for reps/cals

1 min Assault Bike

Rest 1 min

1 min Ski Erg

Rest 1 min

1 min Alternating Db Snatch

Rest 1 min

Friday

EMOM 28 min (7 sets)

Set 1– 15 GHD Sit Ups

Set 2– 12 CTB Pull Ups

Set 3– 8/8 Db Hang Clean to Overhead

Set 4– 100ft(50/50) Waiters Carry

Saturday

Partner

Teams of 2. One working at a time:

Row 3k

30 deadlifts  275/195

90 Wall Ball Shots 30/20

Row 2K

20 deadlifts 315/215

60 Wall Ball Shots 30/20

Row 1k

10 deadlifts 365/265

30 Wall Ball Shots 30/20

**1 person working at a time

Ryan Thompson