B|W 60 July 28th - August 3, 2019

Monday

Performance 

For Time

1000M - 800M - 600M - 400M - 200M

Row

50-40-30-20-10

Pushups 

25-20-15-10-5

Toe to Bar/Toe to Ring

*(30 Minute Time Cap)

 

Fitness

For Time

1000M - 800M - 600M - 400M - 200M

Row

35-30-25-20-10

Pushups 

25-20-15-10-5

Matador Knee Raises/Abmat Situps 

*(30 Minute Time Cap)

 

Tuesday

Iron 

A. Every 2 min x 16 min (8 sets)

Hang Power Clean + Clean

Building in load

 

Then 

B. Drop to 75% of A

Performance and Fitness

For Time

400M Run Rx(200)

10 Rounds

12 Wall Balls (30/20)(20/14)

2 Power Cleans

400M Run Rx(200)

 

Wednesday

Every 90 Second for 6 total rounds

  1. Row 18/15 Cals Rx (15/12)

  2. Bike 14/10 Cals Rx (12/9)

  3. Double Unders 50 Rx(60 Singles)

  4. Ski Cals 15/12 Rx (12/9)

  5. Shuttle Sprint 160 Feet 

 

Thursday

Iron 

Every 4 min x 20 min (5 sets)

(Assault Bike 12/8 cals)

Shoulder 2 Overhead

Set 1– 135/85# x 12 reps; 

Set 2– 155/105# x 10 reps

Set 3– 185/125# x 8 reps

Set 4– 205/140# x 6 reps

Set 5– 225/155# x AMRAP**

 

Build 

30 sec strict HSPU 3-5

1 min dips Amrap 

90 sec. strict CTB pull ups x10

4 sets is 12 min. 

 

Friday

12 Minute AMRAP

120 Foot Plate Push (45/25)

15 Dball Over Shoulder R+ (100/70) Rx (70/50)

20 Ab Mat Sit Ups 

 

Rest 5 Minutes

 

12 Minute AMRAP

10 Calorie Assault Bike

20 Hip Extensions

120 Foot Lunges

 

Saturday

PARTNER 

Teams of 2 

For Time

30 OverHead Squats (95/65)(75/55)

200 M Run

30 Thrusters

200M Run

25….

200M Run

25 

200M Run

20….

200 M Run

20…..

200 M Run 

15…

200 M Run

15 

200 M Run

Ryan Thompson