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

Iron

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

Power Snatch x 2 reps(1.1)

Build over the course of the eight sets. Start @60%

Performance and Fitness

8 Min Amrap

2 PS(95/65); Rx(75/55)

Rx+(10 T2B); Rx(Matador Knee Raises)

4 PS

10 TSB

6 PS

10 T2B

8 PS

10 T2B

………

 

Wednesday

Every minute on the minute for 36 minutes (6 sets)

1.Max Cal Row

2.Max Cal SkI

3.Max Cal Bike

4and5. Run 400 M (Rx)200M

6.Rest

 

Thursday

”The Chief” 

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

Then Rest 1 minute

Repeat 5 times

Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

 

Friday

Performance and Fitness 

50 AbMat Sit-ups

25 Bike Calories

8 Bar Muscleups/ 12 PU/CTB

40 AbMat Sit-ups

25 Bike  Calories

6 Bar Muscle/10PU/CTB

30 AbMat Sit-ups

25 Bike Calories

4 Bar Muscle-ups/8

20 AbMat

25 Bike Calories

2 Bar Muscle/6 PU/CTB

10 AbMat Sit

25 Bike Calories

1 Bar Muscleup /4 PU

 

Saturday

3 RFT

8 Min Cap

27-21-15

Row Cals

Kb Swing(70/53)(53/l pd)

 

R2m (So go at 10)

 

8 Min Cap

21-15-9

Assault Bike

Burpees

 

Rest 2 Mins (so go at 20)

 

8 Min Cap

15-12-9

Dball Over Shoulder (100/70)
200 M Run

Ryan Thompson