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

Every minute on the minute, for 30 minutes (6 sets)

  1. Row 15/12 Cals
  2. Wall Walk R+4 Rx 2
  3. L Sit 30-45 Seconds
  4. Farmers Carry
  5. Ski Erg 12/9 Cals

Wednesday

Iron

Every 2 minutes, for 20 minutes (10 sets):

1 Power Clean + 2 Front Squats

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

Metcon

Every 6 minutes, for 18 min

80 FT Plate  Push (45/25)

20/15 Cals on Assault Bike

Thursday

Metcon

3RFT

Bike 3k

Row 1500m

100 DU (150 Singles)

Friday

Iron

Every 90 seconds, for 9 minutes (3 sets)

  1. Tempo Ring Row x 8-10 reps @2020
  2. 200 FT Waiters Carry (70/53)(53/32)

Performance and Fitness

21-15-9

Push Jerk (135/95)(95/65)

Pull Ups Rx+(CTB) Rx(Pullups)

Saturday

Metcon

FT:

1 Mile Run

30 KBS R+2pd/1.5  Rx 1.5/1

30 Goblet Squats

800m Run

20 KBS

20 Goblet Squats

400m Run

10KBS

10 Goblet Squats

Ryan Thompson