Friday 171222 at Patriot

RX’d
“Wiped Clean

5 Rounds, On the 4:00:
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (115/80)

Level II
“Wiped Clean

5 Rounds, On the 4:00:
30 Air Squats
17/12 Calorie Row
7 Clean and Jerks (95/60)

Level I
“Wiped Clean

5 Rounds, On the 4:00:
30 Air Squats
15/10 Calorie Row
7 Clean and Jerks (65/35)

Programming Notes:
Working through three movements in this interval style conditioning piece. Looking for athletes to have a minimum of :45 seconds to recover between each round. Therefore, we can modify rep schemes or loading to hit this intense stimulus. Weight on the barbell should be something athletes will complete a maximum of 2 rounds on every set. Score today is the slowest round of the four.

Thursday 171221 at Patriot

RX’d

A.

Four sets of:
Bench Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds

B.

Five sets for max reps (of Dips):
In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring or Box Dips
Rest 60 seconds between sets
Level II

A.

Four sets of:
Bench Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds

B.

Five sets for max reps (of Dips):
In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring or Box Dips
Rest 60 seconds between sets
Level I

A.

Four sets of:
Bench Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds

B.

Five sets for max reps (of Dips):
In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring or Box Dips
Rest 60 seconds between sets

Wednesday 171220 at Patriot

RX’d

A.

Five sets of:
Back Squat x 5 reps
Rest 2-3 minutes between sets

B.

Three rounds for time of:
40 Double-Unders
30 Alternating Reverse Lunges with KBs/DBs
20 V-Ups
Level II

A.

Five sets of:
Back Squat x 5 reps
Rest 2-3 minutes between sets

B.

Three rounds for time of:
20 Double-Unders
30 Alternating Reverse Lunges with KBs/DBs
20 V-Ups
Level I

A.

Five sets of:
Back Squat x 5 reps
Rest 2-3 minutes between sets

B.

Three rounds for time of:
20 Alternating Single-Arm Dumbbell Snatches
20 Alternating Reverse Lunges with KBs/DBs
20 V-Ups

Tuesday 171219 at Patriot

RX’d

A.

Every 2 minutes, for 18 minutes (9 sets)
Clean & Jerk

*Sets 1, 4 & 7 = 3 reps
*Sets 2, 5 & 8 = 2 reps
*Sets 3, 6 & 9 = 1 rep

 


B.

Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
15 Shoulder to Overhead (115/75 lbs)
20 Pull-Ups
Level II

A.

Every 2 minutes, for 18 minutes (9 sets)
Clean & Jerk

*Sets 1, 4 & 7 = 3 reps
*Sets 2, 5 & 8 = 2 reps
*Sets 3, 6 & 9 = 1 rep

 


B.

Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
15 Shoulder to Overhead (95/60 lbs)
20 Pull-Ups
Level I

A.

Three sets of:
Power Clean and Jerk x 6-8 reps
Rest 60 seconds
Weighted Dumbbell Lunges x 20
Rest 60 seconds
Tempo Push-Ups x Max Reps @ 1111
Rest 60 seconds

B.

Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
10 Dumbbell Push Presses
10 Dumbbell Box Step-Ups

Monday 171218 at Patriot

RX’d
Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings 70/53 (for max reps)
30 seconds of Rest
90 seconds of Double Unders
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid in a “hollow” position, palms driving through the rings)
30 seconds of Rest

Level II
Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings 53/35 (for max reps)
30 seconds of Rest
90 seconds of Double Unders
30 seconds of Rest
90 seconds of Front Leaning Rest on Hands
30 seconds of Rest

Level I
Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double Unders
30 seconds of Rest
90 seconds of Front Leaning Rest on Hands
30 seconds of Rest

Sunday 171217 at Patriot

RX’d
For Time:

*Buy in:
300 Bodyweight Walking Lunges

then

9 Rope Climbs
50 Sit Ups
6 Rope Climbs
50 Sit Ups
3 Rope Climbs
50 Sit Ups

Level II
For Time:

*Buy in:
200 Bodyweight Walking Lunges

then

7 Rope Climbs
50 Sit Ups
5 Rope Climbs
50 Sit Ups
3 Rope Climbs
50 Sit Ups

Level I
For Time:

*Buy in:
100 Bodyweight Walking Lunges

then

9 Rope Pull-To-Stand
30 Sit Ups
6 Rope Pull-To-Stand
30 Sit Ups
3 Rope Pull-To-Stand
30 Sit Ups

Saturday 171216 at Patriot

RX’d
“Antonik”

10 Rounds of:
7 Power Cleans (95/65)
7 Front Squats (95/65)
7 Push Press (95/65)
11 Burpee Over the Bar
200 m Run

Level II
“Antonik”

10 Rounds of:
7 Power Cleans (75/55)
7 Front Squats (75/55)
7 Push Press (75/55)
11 Burpee Over the Bar
200 m Run

Level I
“Antonik”

10 Rounds of:
7 Power Cleans (65/45)
7 Front Squats (65/45)
7 Push Press (65/45)
11 Burpee Over the Bar
200 m Run

Friday 171215 at Patriot

RX’d

A.

Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight


B.

“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (53/35)
Level II

A.

Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight


B.

“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps or Step Ups (24″/20″)
7 Burpees
7 Kettlebell Swings (53/35)
Level I

A.

Four sets of:
Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Strict Toes to Bar x 8-10 reps
or
Supine Leg Lowering x 5 reps @ 5010
Rest 45 seconds
Jump Rope Technique x 45-60 seconds
Rest 45 seconds

 
 
 
 
 
 
 
 
 


B.

“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps or Step Ups (20″/12″)
7 Burpees
7 Kettlebell Swings

Thursday 171214 at Patriot

RX’d

A.

Five sets of:
Back Squat @ 30X0 tempo
Rest 3-4 minutes after all sets above 75% of 1-RM

For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight


B.

In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.
Level II

A.

Five sets of:
Back Squat @ 30X0 tempo
Rest 3-4 minutes after all sets above 75% of 1-RM

For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight


B.

In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.
Level I

A.

Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

 
 
 
 
 
 
 
 
 


B.

In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 400 meter intervals with 20 seconds of rest between intervals, and switch partners every 400 meters.

Wednesday 171213 at Patriot

RX’d

A.

10 Min Gymnastics EMOM

Odd: 3-5 Muscle Ups (Looking for unbroken sets)
Even: 4-8 Strict Handstand Push Ups


B.

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders
Level II

A.

10 Min Gymnastics EMOM

Odd: 3 chest-­to­-ring pullups + 3 ring dips
Even: 4-8 Handstand Push Ups or :30 Handstand hold


B.

3 Rounds:
10 Front Squats (135/95)
20 Pull-Ups
30 Double Unders
Level I

A.

10 Min Gymnastics EMOM

Odd: 5 Ring Rows + 5 Box Dips
Even: 10 Incline Push Ups

 


B.

3 Rounds:
10 Front Squats (95/65)
20 Band-Assisted Pull-Ups or Ring Rows
60 Single Unders
Programming Notes:
The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round.
Bitnami