B|W 60 August 5th-August 10th, 2019

Monday


Iron

Every 90 seconds, for 15 minutes (10 sets) of:

Power Snatch + Overhead Squat 1.1+1

Performance

For Time (20 min TC)

3 Rounds for time

400m Run

3 LLRC Rx (3 RC)

7 Snatch (155/125) Rx(135/105)

Fitness

3 Rounds for time

400m Run

6 Rope Walks (15 Strict Pullups)

18 Alt DB Snatch (50/35) Rx (35/20)

Tuesday

Performance and Fitness
Every 7 Minutes, for 21 minutes (4 Cycles)

Constantly Varied; Change order each Cycle

Minute 1– .25 miles Assault Bike

Minute 2– 20 T2B Rx+; 15 Matador Knee Raises Rx

Minute 3– 300/250 M Row

Minute 4– 15 Burpee Box Jumps (Heights?)

Order

A,B,C,D

D,C,B,A

B,A,D,C

C,D,A,B

Wednesday

Iron 

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

Front Squat x 3 reps @80-85%

Build

3 Rounds for Quality

Walking Lunges x 24 Reps(Weight Your Choice)(heavy); rest 1 min

Glute Ham Raises  x8-10 (assisted with PVC Pipe if necessary(need video); rest 1 min

Goblet Squat x10 @4111 Tempo; rest 2 min

Thursday

Performance and Fitness

40 Seconds on/ :20 Seconds Rest x 21 minutes (7 Cycles)

Set 1– Row 15/12 Calories

Set 2– Bike12/9 Calories

Set 3– 12/9 Cal Ski

Fitness: minus 2 Cals, and stay the same

Performance: Add 1 Cal Every Round, when/if you fail, stay at those cals for the remaining rounds



Friday


Iron

Every 90 Seconds, for 15 min (10 sets)

Set 1,3,5,7,9– Bench Press 5 Reps (70-75%)

Set 2,4,6,8,10– KB Bent over rows 8-10 Reps 


Performance and Fitness

11.6 Open Workout

AMRAP in 7 minutes

3 Thrusters (100/65 lb)

3 Chest-to-Bar Pull-Ups

6 Thrusters (100/65 lb)

6 Chest-to-Bar Pull-Ups

9 Thrusters (100/65 lb)

9 Chest-to-Bar Pull-Ups

If you complete the round of 9, complete a round of 12, then go on to 15, etc.


Saturday

"Weston"

Five rounds for time of:

Row 1000 meters

200 meter Farmer carry, 45 pound dumbbells

45/30 pound dumbbell Waiter walk, 50 meters, Right arm

45/30 pound dumbbell Waiter walk, 50 meters, Left arm

Ryan Thompson