B|W 60 September 23rd - September 28th, 2019

Monday


Performance

5 Rounds 

40 Cal Row 

50 DU

10 Strict Pullups

10 Strict Handstand Pushups


Fitness

5 Rounds

30 Cal Row

50 Singles

10 Chin over Vertical Plane(Banded, Seated)

10 Standing Strict Press (Heavy ISH)


Tuesday


Iron

Every 3 Minutes, for 18 Minutes

Front Squat

7,5,2,7,5,AMRAP

*Set 1 – 7 reps @ 70-75%

*Set 2 – 5 reps @ 75-80%

*Set 3 – 2 reps @ 80-85%

*Set 4 – 7 reps @ 75-80%

*Set 5 – 5 reps @ 80-85%

*Set 6 – AMRAP@ 85-90%

Performance and Fitness

12 Minute AMRAP

One Arm Overhead Lunge 30ft (50/35) Right Hand

DB Snatch 12 Right Hand

One Arm Overhead Lunch 30ft Left Hand

DB Snatch 12 Left Hand

Bike 15/12 Cals 

Rx(One DB Front Rack Lunge)




Wednesday


Performance

4 Minutes on 4 Minutes off

Run 600 Meters

Ski in Remaining Time


Fitness

4 Minutes on 4 Minutes off

Run 400 Meters

Ski in Remaining Time


*Score is Ski Cals Per Round


Thursday

Iron

Every minute on the minute, for 30 Minutes (5 Rounds)

1.5 Devils Press (40-50/30-35)

2.6-8 Bench Press (BW/ ¾ BW)

3.Rope Climb R+(2) Rx(1)

4. And 5. Row For Max Cals

6. Rest


Friday


Performance and Fitness

20 Minute AMRAP

50 Air Squats

40 Assault Bike Cals

30 Sit ups 

Saturday

HERO
“Matt 16“

For time:

16 deadlifts, 275 lb.

16 hang power cleans, 185 lb.

16 push presses, 135 lb.

Run 800 meters

16 deadlifts, 275 lb.

16 hang power cleans, 185 lb.

16 push presses, 135 lb.

Run 800 meters

16 deadlifts, 275 lb.

16 hang power cleans, 185 lb.

16 push presses, 135 lb.

Ryan Thompson