Tuesday 180123 at Patriot

RX’d

A.

In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Shoulder to Overhead (135/95 lbs)
10 Burpees Over the Barbell

B.

Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
Level II

A.

In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Shoulder to Overhead (115/80 lbs)
10 Burpees Over the Barbell

B.

Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
Level I

A.

In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Push Presses
10 Burpees

 
B.

Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds]

Monday 180122 at Patriot

RX’d

A.

Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch
Build over the course of the eight sets.
 
 
 
 

B.

Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs)
Level II

A.

Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch
Build over the course of the eight sets.
 
 
 
 

B.

Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs)
Level I

A.

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Side Plank x 45 seconds each side

B.

5 Rounds For Time of:
15 Wall Ball Shots
10 Alternating Single-Arm Dumbbell Snatches
10 V-Ups

Sunday 180121 at Patriot

RX’d
AMRAP 12:
60 Double Unders,
30 Back Squats 95/65
rest 6:00
then
AMRAP 12:
30/25 Cal Row
15 Push Press 95/65
Level II
AMRAP 12:
30 Double Unders,
30 Back Squats 75/50
rest 6:00
then
AMRAP 12:
30/25 Cal Row
15 Push Press 75/50

Level I
AMRAP 12:
60 Single Unders,
30 Goblet Squats
rest 6:00
then
AMRAP 12:
25/20 Cal Row
15 DB Push Press

Saturday 180120 at Patriot

RX’d
“Roy”
5 RFT:
15 Deadlifts (225/135)
20 Box jumps (24/20)
25 Pull-ups
Level II
“Roy”
5 RFT:
15 Deadlifts (185/105)
20 Box jumps (24/20)
25 Assisted Pull-ups
Level I
“Roy”
5 RFT:
15 Deadlifts (135/95)
20 Box jumps (20/12)
25 Ring Rows

Friday 180119 at Patriot

RX’d

A.

Every 3 minutes, for 15 minutes (5 sets):
Bench Press or Floor Press x 3 reps
Suggested loads per set (by %): 70, 75, 80, 85, 90+
Once you have found your 3-RM, then perform the following…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set

B.

Five rounds for time of:
200 meter run
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
Level II

A.

Every 3 minutes, for 15 minutes (5 sets):
Bench Press or Floor Press x 3 reps
Suggested loads per set (by %): 70, 75, 80, 85, 90+
Once you have found your 3-RM, then perform the following…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set

B.

Five rounds for time of:
200 meter run
20 Alternating Single-Arm Dumbbell Snatches (40/25 lbs)
Level I

A.

Every 3 minutes, for 15 minutes (5 sets):
Bench Press or Floor Press x 3 reps
Suggested loads per set (by %): 70, 75, 80, 85, 90+
Once you have found your 3-RM, then perform the following…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set

B.

Five rounds for time of:
200 meter run
20 Alternating Single-Arm Dumbbell Snatches (25/15 lbs)

Thursday 180118 at Patriot

RX’d

A.

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)
 
 
 
 

B.

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work
Level II

A.

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)
 
 
 
 

B.

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work
Level I

A.

Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)
If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets.

B.

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work

Wednesday 180117 at Patriot

RX’d

A.

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (115/75 lbs)
10 Ring Dips
Level II

A.

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (75/50 lbs)
10 Box Dips
Level I

A.

Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Box Dips x 10 reps @ 3112
rest 30sec
Sit Ups w/ A Wall Ball x 10-12 reps @ 2121
rest 30sec
 
 
 
 
 
 
 
 
 
 
 

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
10 Burpees

Tuesday 180116 at Patriot

RX’d

A.

Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
Station 2 – Handstand Walk x 10 meters
Station 3 – L-Sit x 45-60 seconds
 
 

B.

Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
Level II

A.

Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps
Station 2 – Handstand Shoulder Taps against wall or Partner assist Handstand Walk x 10 reps
Station 3 – L-Sit Progression x 45-60 seconds

B.

Three rounds for time of:
30/20 Calories of Rowing
15 Pull-Ups
10 Handstand Push-Ups
Level I

A.

Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Supinated-Grip Pull-Ups x 8-10 reps @ 2110
Station 2 – Handstand Hold x 45-60 seconds
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
 
 

B.

Three rounds for time of:
30/20 Calories of Rowing
30 Kettlebell Swings

Monday 180115 at Patriot

RX’d

A.

Three sets of:
Back Squat x 8 reps
Rest 3 minutes
Select a weight that will make your final 2 reps of each set extremely difficult.
 
 
 
 
 
 
 
 

B.

For time:
400 Meter Run
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Push-ups
400 Meter Run
Level II

A.

Three sets of:
Back Squat x 8 reps
Rest 3 minutes
Select a weight that will make your final 2 reps of each set extremely difficult.
 
 
 
 
 
 
 
 

B.

For time:
400 Meter Run
40 Box Jumps (24″/20″)
40 Toe To Bar/Knee To Elbow/Knee Raises
40 Push-ups
400 Meter Run
Level I

A.

Three sets of:
Back Squat x 8 reps @ 31X1
Rest 60 seconds
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)
(go as heavy as possible; after the fifth push press, go directly into the walk)
Rest 30 seconds
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)
Rest 60 seconds

B.

For time:
400 Meter Run
40 Lunges with DBs in each hand
40 V-Ups
40 Push-ups
400 Meter Run
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