Friday 170825 at Patriot

RX’d
A.
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps each arm
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (40/30)
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)
Level II
A.
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps each arm
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (30/20)
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)
Level I
A.
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps each arm
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (20/10)
6 Burpee Pull-Ups
9 Box Jumps (20″/12″)

Wednesday 170816 at Potomac

RX’d
E2MO2M for 10 Minutes,
Snatch**, 2 Reps*
21-15-9
Kettlebell Swing (70/53)
Toe-to-Bar
Calorie Row
Level II
E2MO2M for 10 Minutes,
Snatch**, 2 Reps*
21-15-9
Kettlebell Swing (53/35)
Toe-to-Anywhere
Calorie Row
Level I
E2MO2M for 10 Minutes,
Snatch**, 2 Reps*
17-12-7
Russian Kettlebell Swing (53/35)
Hanging Knee-Raise
Calorie Row
Notes:

*Snatch reps DO NOT need to be touch-and-go, but try to have both done within 60 seconds of each other. Aim for 90%.

**Snatch Anyhow

Monday 170814 at Patriot

RX’d
A.
Three sets of:

Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
Rest 90 seconds
B.
Against a 3-minute running clock…

Row 500 Meters
135/95 lbs Ground to Overhead x Max reps

Rest 3 minutes

Level II
A.
Three sets of:

Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
Rest 90 seconds
B.
Against a 3-minute running clock…

Row 500 Meters
115/75 lbs Ground to Overhead x Max reps

Rest 3 minutes

Level I
A.
Three sets of:

Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
Rest 90 seconds
B.
Against a 3-minute running clock…

Row 400 Meters
95/55 lbs Ground to Overhead x Max reps

Rest 3 minutes

Notes:
In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

For the pull ups, find assistance that allows you to get to 8-10 reps. For more notes on today’s workout, go here.

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