B|W 60 September 2nd - September 8th, 2019

Monday


"Hotshots 19"

Six rounds for time of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters


Tuesday

Performance and Fitness
30 min total Time

AMRAP 2 min Row

100ft Farmers Carry 2/1.5 pood (Rx+ Front Rack Carry)

Wednesday


Iron

In 20 minutes build to a Heavy Single:

Split Jerk x 1

Build

Every min for 12 minutes:

*Set 1 – Handstand Push Ups 5, 7, 9 reps

*Set 2 – Double Unders 30, 40, 50 reps (Rx+ Unbroken)

*Set 3 – Push Ups 15, 20, 25 reps

*Set 4 – Ski Erg Calories 9, 12, 15 cals

Thursday


Performance

For time:

30-20-10

Pull Ups

Dumbbell Snatch

Toes to Bar

Box Jump Overs

Friday


Iron

Every 3 min for 18 min:

Back Squat

6, 4, 2, 6, 4, 2

*Set 1 – 6 reps @ 70-75%

*Set 2 – 4 reps @ 75-80%

*Set 3 – 2 rep @ 80-85%

*Set 4 – 6 reps @ 75-80%

*Set 5 – 4 reps @ 80-85%

*Set 6 – 2 rep @ 85-90%


Build

Every 90 seconds for 24 min:

*Set 1 – Barbell Alternating Reverse Lunge 6/leg @30%

*Set 2 – Nordic/Shrimp Leg Curl x 6-8 reps

*Set 3 – Assault Bike 12/9 cals, then in time remaining Jump Switch Lunges

*Set 4 – Rest


Saturday


Partner

10 rounds for time:

Partner 1 – 5 Burpee Ring Muscle Ups

Partner 2 – 200m Run

Ryan Thompson