Tuesday 181016 at Patriot

Strength

Bench Press (5×50% – 5×60% – 5×65% – 5×75% – 5+ x85%)
*calculations are based on 90% of your 1RM
*When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout
*try to get 1 or 2 more reps from the previous 5+ set we did a few weeks back

Gymnastics

Weighted Pull-ups (5-5-5-5-5)
Super Set these pull ups with your bench press sets. If you’re doing bodyweight or assisted pull ups, try to hold each rep at the top for 3 seconds. Alternate each set between pull ups and chin ups

Metcon

AMRAP 15:
25 SDHP 95/65
25 Over the Bar Burpees

Monday 181015 at Patriot

Strength

Back Squat (10RM )
Take 15 minutes to build to a 10 Rep Max. If you don’t have a weight in mind, start with 75% of your 1RM.
Once your 10RM is established, -10% and do another set of 10.

Next Monday we’ll 10RM again with the goal of matching the same weight or adding 5-10lbs.

Metcon

For Time:
100 Single Arm DB Hang Clean and Jerk 45/30#
Holding a DB in each hand, front rack one arm, while completing DB hang clean and jerks in the other.

Switch every 5 reps until you’ve completed 100 total reps.

Gymnastics

Durante Core Chipper
For time:
30 V-Ups
45 V-Crunches
60 Hollow Rocks
We’ve seen this one before.. let’s see if you’ve improved!

Sunday 181014 at Patriot

Metcon

2 Rounds

AMRAP 9
600m run
then amrap…
10 KB Goblet Squat 53/35
250m row

Rest 3:00

AMRAP 9
600m run
then amrap…
15 American KB Swings 53/35
30 Double Under

Rest 3:00

Thursday 181011 at Patriot

Gymnastics

5 min EMOM: 3 Rope Climb
5 min EMOM: 10 Hand Release Push Ups
5 min EMOM: 3 Rope Climb
5 min EMOM: 10 Hand Release Push Ups
If you fall behind on the EMOM, the workout becomes an amrap. Score is total reps

MetCon

2 Rounds

3 min AMRAP:
Cal Bike
rest 2:00

3 min AMRAP:
Cal Row
rest 2:00

Wednesday 181010 at Patriot

Strength

Power Snatch (3-3-3-3-3, 70%+)

Metcon

AMRAP 12:
12 Jumping Lunges
12 Abmat Sit Ups
12 MedBall Cleans 20/14
12 Triple Unders
Jump high!
Scale 10 Triple Unders with 30 Double Unders

Gymnastics

3 RFT
50 Flutter Kicks
1:00 Plank
Scale up: Hollow Hold Flutter Kicks

Tuesday 181009 at Patriot

Strength

Alternating EMOM 16
Minute 1: 10 Strict Press, 65%+
Minute 2: Rest
Minute 3: Strict Pull Up
Minute 4: Rest
*Record Heaviest Strict Press set for 10
*Alternate between pull up and chin up each set
Metcon

4 RFT:
400m run
200m Farmer’s Carry 70/53

Monday 181008 at Patriot

Strength

Back Squat (20RM)
Final Week of our 20RM squats.

Take 12 minutes to build to a HEAVY single… if you tested last Monday, try to match or beat your previous load.

Then… take 3 minutes to establish a 20RM.

You get only 1 attempt. Choose wisely. For most folks you will be using 65-75% of your 1RM. You can not put the bar back on the rack. You either get it or fail. This should be tough – as if you’re going to fail at rep 15. Score weight is the 20RM load, in the notes record your heavy single. Next week…. 10s

Metcon

4 Rounds
1:00 Burpee
1:00 KB Swing 70/53#
1:00 Box Jump 24/20″
1:00 Rest

Sunday 181007 at Patriot

Metcon

AMRAP 9:00
10 Left Arm DB Rows
10 Right Arm DB Rows
15 Push Ups
30 Double Unders

Rest 3:00

AMRAP 9:00
20 Front Rack DB Lunges
20 DB Russian Twists
20 Abmat Sit Ups

Rest 3:00

AMRAP 9:00
1:00 Cal Bike
1:00 Dual KB Deadlift
1:00 Plank

Rest 3:00

AMRAP 9:00
200m Run
Unbroken Strict Toes to Bar