Wednesday 170920 at Potomac

RX’d
Hang Clean*
2-2-2-2
 
10-20-30-40-50-40-30-20-10 Double-under
*10 Russian Kettlebell Swing after each Round (70/53)
Level II
Hang Clean*
2-2-2-2
 
10-15-20-25-30-25-20-15-10 Double-under
*10 Russian Kettlebell Swing after each Round (53/35)

Level I
Hang Clean*
2-2-2-2
 
15-30-45-60-75-60-45-30-15 Single-under
*7 Russian Kettlebell Swing after each Round (53/35)

Post loads and times to comments.

Notes:
*Hang Clean anyhow: hang squat clean, hang power clean, hang muscle clean, hang split clean.

Wednesday 170920 at Patriot

RX’d

A.

Every 2 minutes, for 12 minutes (6 sets):
Shoulder Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep

B.

Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Rowing x Max calories in 30 seconds
Minutes 5-8 – Strict Handstand Push-Ups x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds
Level II

A.

Every 2 minutes, for 12 minutes (6 sets):
Shoulder Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep

B.

Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Rowing x Max calories in 30 seconds
Minutes 5-8 – Strict Handstand Push-Ups or Seated DB Press x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds
Level I

A.

Every 2 minutes, for 12 minutes (6 sets):
Shoulder Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep

B.

Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Rowing x Max calories in 30 seconds
Minutes 5-8 – Seated DB Press x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds
Programming Notes:
Hope to see many of you riding this wave to a Shoulder Press PR after all the pressing we’ve been doing the past few months!

I know it’s tempting to skip your warm-up on Shoulder Press day but it is just as important to prepare for this lift as you would for any other. Check this out for ideas:

Do Not Skip Your Shoulder Warm-Up! Do This Instead

Besides the shoulder warm-up, do a couple warm-up sets of 3 reps to build to your first set of 3 in the wave. To decide where to start, let’s set some goals on where you want to end. We will call the last lift 100% (you put # there then do the math for the rest and depending on how the first wave feels).

3 – 80%
2- 85%
1- 90%
3- 85%
2- 90-95%
1- 100%

For more, go here.

Tuesday 170919 at Potomac

RX’d
Shoulder Press
3-3-3
 
For Time:
Run 200m
18 Back Rack Lunge (135/95)
18 Box Jump (24/20)
Run 200m
14 Back Rack Lunge
14 Box Jump
Run 200m
10 Back Rack Lunge
10 Box Jump
Level II
Shoulder Press
5-5-5-4-4-3-3-3
 
For Time:
Run 200m
18 Back Rack Lunge (105/75)
18 Box Jump (20/16)
Run 200m
14 Back Rack Lunge
14 Box Jump
Run 200m
10 Back Rack Lunge
10 Box Jump
Level I
Shoulder Press
5-5-5-4-4-3-3-3
 
For Time:
Run 200m
12 Back Rack Lunge (75/55)
12 Box Jump (16/12)
Run 200m
9 Back Rack Lunge
9 Box Jump
Run 200m
6 Back Rack Lunge
6 Box Jump

Post loads and times to comments.

Tuesday 170919 at Patriot

RX’d

A.

Five sets of:
Deadlift x 5-7 reps
Rest 20 seconds
Kettlebell Swings (70/53) x 20 reps
Rest 20 seconds
Push-Ups x 15-20 reps
Rest 3 minutes

B.

For time:
Row 2000 Meters
Level II

A.

Five sets of:
Deadlift x 5-7 reps
Rest 20 seconds
Kettlebell Swings (53/35) x 20 reps
Rest 20 seconds
Push-Ups x 15-20 reps
Rest 3 minutes

B.

For time:
Row 2000 Meters
Level I

A.

Five sets of:
Deadlift x 5-7 reps
Rest 20 seconds
Kettlebell Swings (53/35) x 20 reps
Rest 20 seconds
Push-Ups x 15-20 reps
Rest 3 minutes

B.

For time:
Row 2000 Meters
Programming Notes:
The most feared workout on the erg – the 2k test. The 2000M is arguably the most prestigious distance in rowing. It has been raced as an Olympic distance on the water since 1912 and at the World Indoor Rowing Championships since 1996. This distance will test your body and mind equally, spanning over all dominant energy systems no matter who you are. You may race against other athletes and the clock, but ultimately during this distance your main challenger is yourself. Current Indoor World Record for the 2k = 5:36.6 (1:24.1 average for the 500m split). For tips and more info, go here.

Monday 170918 at Patriot

RX’d

A.

Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 6 minutes of:
6 Thrusters (115/75 lbs)
9 Pull-Ups
12 Box Jumps (30″/24″)
Level II

A.

Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 6 minutes of:
6 Thrusters (95/65 lbs)
9 Pull-Ups
12 Box Jumps (24″/20″)
Level I

A.

Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 6 minutes of:
6 Thrusters (75/55 lbs)
9 Assisted Pull-Ups
12 Box Jumps (20″/12″)
Programming Notes:
Lots of clusters lately – this time double-doubles! So, two from the hang, drop the bar, rest 10 seconds, 2 more from the hang. Since it doesn’t specify high hang or above the knee, your choice today based on your needs. If you are working on your launch position then take it from above the knee. If you are working on hitting extension or brushing the hips then take it from the high hang.

Sunday 170917 at Potomac

RX’d
EMOTM for 12 Minutes
Min 1: 7-10 Kip Swings on Bar
Min 2: 5-7 Banded Sotts Press
Min 3: Double-under Practice
 
AMRAP in 12 Minutes
12 One-arm Dumbbell Snatch (45/30)
6 Handstand Push-up
Level II
EMOTM for 12 Minutes
Min 1: 5-7 Kip Swings on Bar
Min 2: 5-7 Sotts Press
Min 3: Double-under Practice
 
AMRAP in 12 Minutes
12 One-arm Dumbbell Snatch (35/25)
6 Abmat Handstand Push-up
Level I
EMOTM for 12 Minutes
Min 1: 5-7 Kip Swings on Bar
Min 2: 5-7 Sotts Press
Min 3: Double-under Practice
 
AMRAP in 12 Minutes
12 One-arm Dumbbell Snatch (30/20)
6 Pike Push-up on Box

Post times to comments.

: :

Sunday 170917 at Patriot

“Weston”

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan.

He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

RX’d
5 Rounds For Time
1000 meter Row
200 meter Farmer Carry (45/30 lb dumbbells or 53 lb kettlebells)
50 meter Waiter Walk, Right Arm (45/30 lb dumbbell)
50 meter Waiter Walk, Left Arm (45/30 lb dumbbell)
Level II
5 Rounds For Time
800 meter Row
200 meter Farmer Carry (30/25 lb dumbbells)
50 meter Waiter Walk, Right Arm (30/25 lb dumbbell)
50 meter Waiter Walk, Left Arm (30/25 dumbbell)
Level I
5 Rounds For Time
600 meter Row
200 meter Farmer Carry (25/15 lb dumbbells)
50 meter Waiter Walk, Right Arm (25/15 lb dumbbell)
50 meter Waiter Walk, Left Arm (25/15 dumbbell)
Programming Notes:
“Weston” Hero WOD

Saturday 170916 at Potomac

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
RX’d

AMRAP in 26 Minutes

10 Pull-up
15 Kettlebell Swing (53/35)
20 Box Jump (24/20)
Level II

AMRAP in 26 Minutes

10 Assisted Pull-up
15 Russian Kettlebell Swing (53/35)
20 Box Jump (20/16)
Level I

AMRAP in 26 Minutes

10 Ring Row
15 One-arm DB Snatch (35/20)
20 Box Jump (16/12)

Post rounds plus reps to comments.

Saturday 170916 at Patriot

RX’d

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips

Rest 4 minutes, and then…

8 Ground to Overhead (135/95 lbs)
8 Toes to Bar

Level II

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (205/135 lbs)
8 Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)
8 Ring or Box Dips

Rest 4 minutes, and then…

8 Ground to Overhead (95/65 lbs)
8 Knees to Elbows

Level I

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (135/95 lbs)
8 Assisted Pull Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (20″/12″)
8 Box Dips or Push Ups

Rest 4 minutes, and then…

8 Ground to Overhead (75/55 lbs)
8 Knee Raises

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