Friday 171110 at Patriot

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
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
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 Push Presses (65/35 lbs)
10 Alternating Overhead Reverse Lunges (65/35 lbs)
10 Burpees Over the Barbell

Thursday 171109 at Patriot

RX’d

A.

Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift

B.

Five rounds for time of:
10 Deadlifts (225/155 lbs)
15 Toes to Bar
200-Meter Run
Level II

A.

Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift

B.

Five rounds for time of:
10 Deadlifts (185/135 lbs)
15 Toes to Bar or Knees to Elbows
200-Meter Run
Level I

A.

Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift

B.

Five rounds for time of:
10 Deadlifts (135/95 lbs)
15 Knee Raises
200-Meter Run

Wednesday 171108 at Patriot

RX’d
In teams of three, complete 5 sets each of*:
500 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
10 Overhead Squats (115/75 lbs)
Level II
In teams of three, complete 5 sets each of*:
500 Meter Row
10 Burpee Box Jump-Overs (24″/20″)
10 Overhead Squats (95/65 lbs)
Level I
In teams of three, complete 5 sets each of*:
400 Meter Row
10 Burpee Box Jump-Overs (20″/12″)
10 Overhead Squats (65/45 lbs)
Programming Notes:
*Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task. Based on mobility and flexibility, feel free to sub out OHS for front squats using the same or slightly heavier weight.

Tuesday 171107 at Patriot

RX’d

A.

Take 15-20 minutes to build to a 1-RM Shoulder Press

B.

Complete as many rounds as possible in 12 minutes of:
3 Strict Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
30 Double-Unders
Level II

A.

Take 15-20 minutes to build to a 1-RM Shoulder Press

B.

Complete as many rounds as possible in 12 minutes of:
3 Handstand Push-Ups
6 Ring or Box Dips
9 Pull-Ups
20 Double-Unders
Level I

A.

Take 15-20 minutes to build to a 1-RM Shoulder Press

B.

Complete as many rounds as possible in 12 minutes of:
3 Handstand Negatives
6 Box Dips
9 Assisted Pull-Ups
30 Single-Unders

Monday 171106 at Patriot

RX’d

A.

Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean

B.

Every 5 minutes, for 15 minutes (3 sets) for times of:
30/20 Calories of Rowing
9 Power Cleans (185/135 lbs)
(Post times for all three sets – e.g., 1:36/1:44/1:57)
Level II

A.

Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean

B.

Every 5 minutes, for 15 minutes (3 sets) for times of:
30/20 Calories of Rowing
9 Power Cleans (135/95 lbs)
Level I

A.

Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean

B.

Every 5 minutes, for 15 minutes (3 sets) for times of:
25/15 Calories of Rowing
9 Power Cleans (95/65 lbs)

Sunday 171105 at Patriot

RX’d
“Strong Annie”
For Time: 50-40-30-20-10
Double Unders
Abmat Sit Ups
 
 
*100 foot Farmer’s carry (70/53#) after each round

Level II
“Strong Annie”
For Time: 50-40-30-20-10
Double Unders (sub 25-20-15-10-5)
Abmat Sit Ups

*100 foot Farmer’s carry (53/35) after each round

Level I
“Strong Annie”
For Time: 50-40-30-20-10
Single Unders
Abmat Sit Ups
 
 
*100 foot Farmer’s carry (25/15 DBs) after each round

Bitnami