B|W 60 August 26th-August 31st, 2019


Monday

Performance and Fitness

5 Rounds for Time

15 Dumbbell Hang Squat Cleans Rx+(45/30#) Rx(30/20#)

30 Walking Lunges Steps 

200M Run

40 Double Unders (60 Singles)

Tuesday

Iron

In 10 min Build to a Heavy 2 rep Push Press


Build

Every 5 min, for 15 min (3 sets)

Push Jerk 4 reps using the weight from Push Press

Weighted Pull up 1-3 reps

20-30 Sec L Sit Hold



Wednesday


Performance and Fitness

For time:

1 Mile Run (1000m Run)  

3K Row (1500m Row) 

3 Mile Assault Bike(2 Mile)

1 Mile Run(1000m Run)


Thursday

Iron

Every 3 minutes for 18 min:

Front Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 75-80%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 1 rep @ 85-90%

Front Squat (5, 3, 1, 5, 3, 1)

Performance and Fitness

E3M for 15 Mins

19 WB(30/20)(20/14)

19 Cal Row/15 Rx(15/12)

Friday


35 Minute AMRAP

18 Cal Bike

6 Turkish Getups(53/35)KB

18 Cal Bike

12-15 Ring Rows

18 Cal Bike 

5 Wall Walks

18 Cal Bike 

200FT Waiters Carry (50/35)DB

18 Cal Bike 

30-45 Sec Hold(Rings or Bar)

18 Cal Bike

200FT Single Arm Farmers Carry




Saturday


For time

21-18-15-12-9-6-3

Power Snatch 

Box Jump Over

*8 Cal Row After Every Round

Ryan Thompson