B|W 60 September 30th - October 5th, 2019

Monday

Iron

Every 2 Minutes, for 24 Minutes

Clean(High Hang, Hang, From Ground)

*Set 1 – 3 reps @ 55-60% High Hang

*Set 2 – 3 reps @ 60-65% high Hang

*Set 3 – 2 reps @ 65-70% High Hang

*Set 4 – 2 reps @ 70-75% Hang

*Set 5 – 2reps @ 75-80% Hang

*Set 6 -12 1 rep @ 8-+ Building from the ground 

Build 

Every 90 seconds for 13:30 Is that 3 rounds?>

*Set 1 – Glute Ham Raise 8-10 Reps

*Set 2 – Barbell RDL 8-12 Reps

*Set 3– Goblet Squat 12 Reps

Tuesday

Performance and Fitness

4 Rounds For Time 

HS Walk 50 FT/Bear Crawl 60 FT

25 GHD Situps/30 ABMAT situps  

5 Ring Muscle Ups / (5 Pull Ups + 5 Dips )

Single Arm Farmers Carry x 60 Ft (30/30) R+ (115/75) Rx(70/50)

Wednesday

5 Min  AMRAP

20 Cal Bike

15 RKBS (70/53)(53/35)

Rest 3 Minutes 


5 Minute AMRAP

15 Cal SKi 

200 M Run 

R3M


5 Minute AMRAP 

15 Cal Row

20 Wall Balls

R3M Repeat

This should be 6  AMRAPS do A, B, C, A, B, C

Thursday

For time: 

40 Box Jump Overs (24/20)

40 Double Unders

10 DBall Over Shoulders(100/70)(70/50)

30 Box Jump Overs

30 Double Unders

20 DBall Over Shoulder

20 Box Jump Overs 

20 Double Unders

30 DBall Over Shoulder

10 Box Jump Overs

10 Double Unders

40 Dball Over Shoulders

Friday

Iron + Build

Every 3 Minutes x 15 Mins

Assault Bike 10 Cals 

Strict Press x 10 Reps @60-65% of 1RM

Then FT

25 Cal Assault Bike Buy In

2 Rounds

20 HSPU / 25 DB Push Press

20 CTB PULL UPS/20 Pull ups 

25 Cal AB Cash Out

Saturday

Partner

one partner at a time

1000m row

DB OH walking lunge 300 ft(30 ft increments) R+(50/35)Rx(35/20)

100 Power Snatch R+(135/95)Rx(115/75)

1000m row

DB Single Arm OH walking lunge 300 ft(30ft increments)

100 burpee over bar

Ryan Thompson