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

Performance and Fitness 

2 Cycles

10 min AMRAP

Row 250m

50′ lunges

Run 200m

8 Box Jump Overs 24/20”

 

rest walk 3 min

 

10 min AMRAP

AB 10 cals

15 air squats

Ski 10 cals

60ft Axle bar OH walk – 155#

 

rest walk 3 min

 

Wednesday  

Iron

Every 3 minutes, for 15 min (5 sets)

A1: Bench Press 5-7 reps x 5 sets

A2: Bent Over Row 5-7 reps x 5 sets

 

Build

5 sets:

10 (ring) dips

10 T2B

10 (strict) HSPU

10 (CTB) pull ups

rest walk 2 min

 

Thursday  

Performance  

Run 1 mile

150 DU

Row 2k

150 DU

AB 75 cals

 

Friday

Iron 

Deadlift

5 reps every 3 min by 18 min (6 sets)

Set 1– 55-60%

Set 2– 60-65%

Set 3– 65-70%

Set 4– 75-80%

Set 5– 85%

Set 6– 85%+


Performance  and Fitness

9 D-Ball Over shoulder – Rx+(150/100) Rx(100/70)

250ft FW – Rx+(115/75#/h) Rx(75#/1.5 pood)

AB 2500/2000m

7 D-Ball Over shoulder – Rx+(150/100) Rx(100/70)

250ft FW – Rx+(115/75#/h) Rx(75#/1.5 pood)

AB 2500/2000m

5 D-Ball Over shoulder – Rx+(150/100) Rx(100/70)

250ft FW – Rx+(115/75#/h) Rx(75#/1.5 pood)

AB 2500/2000m

 

Saturday

18 Min AMRAP

15 Pull Ups

21 Burpees

18 Alternating Pistols

Ryan Thompson