B/W 60 September 9th - September 14th, 2019

Monday


Performance

3 Rounds for time:

1k Row

20 Toe to bar

30 Deadlift Rx+(155/105) Rx(115/75)

Fitness

25 min AMRAP

1k/750m Row

15 Matador Knee Raises

20 Deadlifts (115/75)

Tuesday


Iron

Every 90 seconds for 15 min (10 sets)

5 rounds

*Set 1– Bench press 6-8 reps @70-75%

*Set 2– Ring MU 4-5 reps  Rx( pull up and dips)(5 pull-ups -5 dips each round)


Build

EMOM x 12 minutes ( 3 Rounds)

Set 1. Bent over Row (8-12 reps)

Set 2. Deficit pushups (hands on plate, go slightly deeper than plate) 10-12 reps 

Set 3. Elevated ring row 10-12 reps 

Set 4. Floor press (50/35) 10-12 reps 


Wednesday


Performance and Fitness

3 sets

8 min AMRAP x 3 sets

200m Run

60ft Prowler Push

250m Row

30 Double Unders

Rest 2 mmin

Thursday


Iron

Every 3 min for 18 min:

Front 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%


Performance and Fitness

For time:

30 front rack walking lunges Lunges R+(50/35) RX(goblet )

30 Kettlebell Swings Rx+(2/1.5 pood) Rx(1.5/1 pood)

30/24 cal Row

30 front rack walking lunges Lunges R+(Dumbbells 50/35) RX(kettlebell goblet )


Friday


For time:

30 GHD Sit Ups

30 Pull Ups

400m Run

25 GHD Sit Ups

25Pull Ups

400m Run

20 GHD Sit Ups

20Pull Ups

Run 400m

15 GHD Sit Ups

15Pull Ups

Run 400m

10 GHD Sit Ups

10 Pull Ups

Saturday


"Holleyman"

30 rounds for time of:

5 Wall ball shots, 20/14 pound ball

3 Handstand push-ups

225/155 pound Power clean, 1 rep

Ryan Thompson