B|W 60 August 19th-August 25th, 2019

Monday


Iron

Every 3 Minutes for 18 minutes (6 sets):

Back Squat x 5, 3, 1, 5, 3, 1

Set 1– 5 reps @75-80%

Set 2– 3 reps @80-85%

Set 3– 1 reps @ 85-90%

Set 4– 5 reps @80-85%

Set 5– 3 reps @85-90%

Set 6– 1 rep @90-95%

Performance and  Fitness 

3 Rounds for Reps 40 Sec on/ 20 Sec in between exercises

  1. Max WallBalls R+(30/20) Rx(20/14)

  2. Max Slam Balls (20/14)

  3. Max DB Walking Lunges R+(50/35) Rx(30/20)


Tuesday


Performance

3 Mins On/ 2 Minutes OFF for 40 minutes (8 rounds

Alternate between:

Set 1– 400M Run in Remaining time Max Ski Cals

Set 1– Bike 30 Cals in remaining time Double Unders

Fitness

4 min On/ 2 minutes OFF for 30 min (5 rounds)

Alternate between:

Set 1– 400M Run in Remaining time Max Ski Cals

Set 2– Bike 30 Cals in remaining time Double Unders


Wednesday


Performance

For Time

1200M Row

1 Round of Mary(Rx+ CTB)

21 Deadlifts Rx+(225/155) Rx(185/125)

800M Row

2 Rounds of Cindy

15 Deadlifts 

600M Row

3 Rounds of Cindy

9 Deadlifts 

Fitness

For Time

1200M Row

1 Round of Cindy

21 Deadlifts R+(225/155) (185/125)

800M Row

2 Rounds of Cindy

15 Deadlifts 

600M Row

3 Rounds of Cindy

9 Deadlifts

Thursday


Performance

Every 6 minutes, for 30 min (5 sets)

Prowler Push 120 Feet (140/90)

GHD Sit ups R+(20) Rx(12)

Double Unders (50)(30)

Toe to Ring R+(15) Rx(10)

Fitness

Every 6 minutes, for 30 min (5 sets)

Plate Push 60ft Feet (45/25)

AB-Mat Sit ups R+(20) Rx(12)

Single Unders (50)(30)

Matador Knee Raises R+(15) Rx(10)

Friday

Performance and Fitness
For time:

10 dumbbell snatches Rx+(50/35) Rx(35/20)

15 box jump-overs 24/20”

20 dumbbell snatches

15 box jump-overs

30 dumbbell snatches

15 box jump-overs

40 dumbbell snatches

15 box jump-overs

50 dumbbell snatches

15 box jump-overs

Time cap: 20 minutes

Saturday


JT

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Ryan Thompson