Thursday 171228

RX’d

A.

Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

C.

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Level II

A.

Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (75/55 lbs)
10 Alternating Overhead Reverse Lunges (75/55 lbs)
10 Burpees Over the Barbell

C.

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Level I

A.

Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Push Press
10 Alternating Reverse Lunges w/ Dumbbell
10 Burpees Over the Barbell

C.

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Thursday 171228

RX’d

EMOM for 12 Minutes
Min 1: 30sec Virtual Shovel (R)
Min 2: 30sec Virtual Shovel (L)
Min 3: 5 Deficit Handstand Push-up

AMRAP in 7 Minutes

50 Double-under
10 Overhead Squat (135/85)
Level II

EMOM for 12 Minutes

Min 1: 30sec Virtual Shovel (R)
Min 2: 30sec Virtual Shovel (L)
Min 3: 5 Abmat Handstand Push-up

AMRAP in 7 Minutes

25 Double-under
10 Overhead Squat (95/65)
Level I

EMOM for 12 Minutes

Min 1: 30sec Virtual Shovel (R)
Min 2: 30sec Virtual Shovel (L)
Min 3: 5 Abmat Handstand Push-up

AMRAP in 7 Minutes

100 Single-under
10 Overhead Lunge (75/55)


Wednesday 171227

RX’d

A.

Every 3 minutes, for 18 minutes (6 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)

 
 


B.

For time:
1000 Meter Row
50 Kettlebell Swings (70/53)
Level II

A.

Every 3 minutes, for 18 minutes (6 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)

 
 


B.

For time:
1000 Meter Row
50 Kettlebell Swings (53/35)
Level I

A.

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Deadlift x 6-8 reps @ 20X1
Station 2 – Dumbbell Floor Press x 6-8 reps @ 20X1
Station 3 – Jump Rope Technique x 60 seconds

B.

For time:
800 Meter Row
50 Kettlebell Swings

Tuesday 171226

Patriot is closed today. Head on over to Potomac for 9:00 AM and 10:00 AM. Tomorrow, we will have an abbreviated schedule of 9:30 AM, 12:00 PM, 4:30 and 5:30 PM.

Monday 171225

Patriot is closed today! Wishing you and yours a Merry Christmas!

Sunday 171224

RX’d

A.

“Full Circle”
For Time:
1500m Row
100 Double Unders
400m Run
100 Double Unders
1500m Row
Level II

A.

“Full Circle”
For Time:
1500m Row
75 Double Unders
400m Run
75 Double Unders
1500m Row
Level I

A.

“Full Circle”
For Time:
1000m Row
100 Single Unders
400m Run
100 Single Unders
1000m Row

Programming Notes: Slowing the row slightly will better allow for athletes to work through manageable sets. The goal for both sets of double unders is to hold the same number of sets, whether that be something like 4 sets or 10 sets. Whatever is most consistent. Having a vision for the rope helps each individual dial in their pacing on the machines to something that is appropriate for them.

Saturday 171223

12 Days of ChristmasPerform the reps and movements in the manner of the song. For example, the workout starts . . . Day 1, Days 2+1, Days 3+2+1, Days 4+3+2+1, and so on through the 12th Day of Christmas.

RX’d
For Time:
1 Muscle-up
2 Overhead Lunge (135/85)
3 Thruster (135/85)
4 Toe-to-Bar
5 Medball Clean
6 Box Jump-over (24/20)
7 Wallball (20@10/14@9)
8 Pull-up
9 Handstand Push-up
10 Hang Power Clean (135/85)
11 Burpee
12 Snatch (135/85)
Level II
For Time:
1 Muscle-up Transition
2 Overhead Lunge (95/65)
3 Thruster (95/65)
4 Toe-to-Anywhere
5 Medball Clean (14/8)
6 Box Jump-over (20/16)
7 Wallball (14@10/8@9)
8 Assisted Pull-up
9 Abmat Handstand Push-up
10 Hang Power Clean (95/65)
11 Burpee
12 Snatch (95/65)
Level I
For Time:
1 Muscle-up Transition
2 Overhead Lunge (75/55)
3 Thruster (95/65)
4 Hanging Knee-Raise
5 Medball Clean (14/8)
6 Box Jump-over (16/12)
7 Wallball (14@9/8@8)
8 Ring Row
9 Pike Push-up on Box
10 Hang Power Clean (75/55)
11 Burpee
12 Hang Power Snatch (75/55)

Post times to comments.

 

Notes:
35:00 Time Cap
Bitnami