B|W 60 July 15th-July 22, 2019

Monday

Performance

4 Cycle (28 Minutes)For Cals 

In 4 Minutes

400 Meter Run In

In time remaining AMRAP Assault Bike cals

 

Rest 4 Minutes

 

In 4 Minutes 

400 Meter Run

In time remaining AMRAP Row Cals 

 

Rest 4 Minutes

 

Fitness 

4 Cycle (28 Minutes)For Cals 

In 4 Minutes

200 Meter Run In

In time remaining AMRAP Assault Bike cals

 

Rest 4 Minutes

 

In 4 Minutes 

200 Meter Run

In time remaining AMRAP Row Cals 

 

Tuesday

Iron

Four sets of:

Back Racked Alternating Reverse Lunges x 16-20 reps

Rest 90 seconds

Weighted Pull-Ups x 4-6 reps @ 2110

Rest 90 seconds

 

Build

EMOM for 9 minutes (3 Sets)

1.Wall Sit :45 Seconds

2.2DB Row x10-12 Reps 

3.FLR :45 Seconds

 

Wednesday

Performance

3 Rounds for time (10 minute Time Cap)

12 Alternating DB Snatch R+(50/35)Rx(35/20)

15 HSPU Rx(8)

20 T2B Rx(15)

 

Rest 5 Minutes(Go at 15)

 

3 Rounds for time(10 minute TC)

10 STO R+(135/95)Rx(95/65)

15 GHD Situps 

12 AB Cals

 

Fitness

3 Rounds for time (10 minute Time Cap)

12 DB Snatch R+(50/35)Rx(35/20)

15 Pushups Rx(8)

20 Matador Knee Raises Rx(15)

 

Rest 5 Minutes(Go at 15)

 

3 Rounds for time (10 minute TC)

10 STO R+(95/65)Rx(65/35)

20 ABMAT Situps 

10 AB Cals

 

Thursday

Iron 

Deadlift 

12 Mins to find a Heavy 10 Rep Deadlift

 

Every 2 Minutes, for 6 min (3 sets)

Drop (10%) 3 sets x10 reps

 

Build

Then Every Minute On The Minute for 8 minutes (4 sets) 

A1. Barbell Good Morning x10-12 or Hip Extensions

A2.Hip Thrust (No Weight)

 

Friday

Performance and Fitness

Every 90 Seconds, for 34 minutes (5 Total Rounds)

  1. Row R+(18/15) Rx(15/12)

  2. 60 DU/ 75 Singles

  3. Ski Cals R+(15/12) Rx (12/9)

  4. BJO R+(18) Rx(12)

  5. Rest

 

Saturday 

Hero

Sisson 

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you've got a 20-lb. vest or body armor, wear it.

Ryan Thompson