B/W 60 July 8th-July 15th, 2019

Monday

Iron

Every 3 minutes, for 18 minutes (6 sets) of:

Front Squat x 4 reps

*Sets 1-2 – 70-75%

*Sets 3-4 – 75-80%

*Sets 5-6 – 80% or more

Performance and Fitness

For Time 50 Thrusters

R+ (135/95)

Rx (95/65)

Tuesday


Performance and Fitness

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:

2 Minutes of Rowing (for calories)

2 Minutes of Box Jump-Overs (24″/20″)

2 Minutes of Assault Bike (for calories)

400 Meter Run

Wednesday


Iron

Every 3 minutes, for 15 minutes (5 sets):

5-7 reps Bench Press

5-7 reps Elevated RR/Strict Pull up

Build

EMOM, for 12 Mins(3 sets)

1. Floor Press (50/35) 10-15 Reps

2. Bent Over Row x 12

3. Push ups 15-20

4. Archer Row 6-8 Per arm



Thursday


Performance

15 Min Amrap

Row 1000m

30 T2B/Knee to Elbow

30 KB Swings (70/53)(53/35)

r6M

15 Min Amrap

Farmers Carry 80FT(165/115)(115/75)

Walking Lunges 80Ft

Run 200M

Fitness

15 Min Amrap

Row 500m

15 Matador Knee Raises

21 Russian KB Swings (70/53)(53/35)

r6M

15 Min Amrap

Farmers Carry 80FT(115/75)(75/50)

Walking Lunges 80ft

Run 200M



Friday

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%

Build

EMOM for 12 minutes(4 Rounds):

1. 2-arm DB Hang Power Clean x12(50/35)(35/20)

2. 40 DU/80 Singles

3. Rest



Saturday


Partner

3K Bike

40 HSPU/Seated Press(50/40)

60 Pullups

30 OH Squats (115/85)(95/65)

2K Bike

30 HSPU

40 Pullups

20 OH Squats

1K Bike

20 HSPU

40 Pullups

10 Overhead squats


Ryan Thompson