B|W 60 August 12-August 18th, 2019

Monday

Performance

6 Rounds

4 Minute AMRAP

8 T2B

12 Box jump step down 

16(8R/8L) SA  Push Press R+(1.5 pood/1 pood) Rx(50/35# Dumbbell)

Fitness

6 Rounds

4 Minute AMRAP

8 Matador Knee Raises

12 Alternating Step Ups

16 SA Dumbbell Push press (35/20#)

*1 Minute Rest b/t each round

* Start Each Round Where you finish

*Score is total rounds and reps completed

Tuesday


Iron

Every 2 minutes, for 20 minutes (10 sets):

Clean x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

Performance and Fitness

For time:

10-1

Goblet Squats R+(2DB 50/35) Rx (1KB 1.5/1)

Burpee over Bar

Wednesday


Performance

1200M Run

100/80 Cal Row

100/80 Cal Bike

100 Double Unders

1200M Run

Fitness 

800M Run

100/70 Cal Row

80/60 Cal Bike

150 Single Unders

R+(800M Run)(Rx(No last Run)

Thursday


Performance

Every 90 Seconds, for  30 min (5 sets)

  1. 9 HSPU

  2. 12 Pistols Alternating 

  3. 7 Bar muscle Ups

  4. 40 ft HS Walk

Fitness

Every 90 Seconds, for  30 min (5 sets)

  1. Half Kneeling Dumbbell Press 6-8 reps/arm

  2. Box Step Downs 10-12 reps

  3. Pull ups 3-5 reps

  4. Bear Crawl 50ft

Friday

Performance
3 Rounds for time

50 Cal Bike

200 FT DBALL Carry

50 Cal Row

200 FT Farmers Carry

Saturday

Performance and Fitness
FT

60 Double unders 

18 Power snatch R+(135/93) Rx(115/75)

18 Burpee over bar 

60 DUBS

15 PS

15BOBS

60 Dubs

12PS

12BOBS

60DUBS

9PS

9BOBS

60 DUBS

6PS

6BOBS

Ryan Thompson