Thursday 171102 at Patriot

RX’d
Three sets for max reps of:

60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Rest
60 seconds of Power Cleans (135/95 lbs)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

Level II
Three sets for max reps of:

60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Rest
60 seconds of Power Cleans (105/75 lbs)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

Level I
Three sets for max reps of:

60 seconds of Wall Ball Shots (14/8lbs)
60 seconds of Rest
60 seconds of Power Cleans (95/65 lbs)
60 seconds of Rest
60 seconds of Box Jumps (20″/12″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

Wednesday 171101 at Patriot

RX’d

A.

Five sets of:
Floor Press x 2-3 reps @ 20X1
Rest 2 minutes
Weighted Strict Supinated-Grip Chin-Ups x 3-5 reps @ 21X0
Rest 2 minutes


B.

Against a two-minute running clock, complete the following:
400 Meter Run
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.

Level II

A.

Floor Press x 2-3 reps @ 20X1
Rest 2 minutes
Strict Supinated-Grip Chin-Ups x 3-5 reps @ 21X0
Rest 2 minutes


B.

Against a two-minute running clock, complete the following:
400 Meter Run
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.

Level I

A.

Five sets of:
Floor Press x 2-3 reps @ 20X1
Rest 2 minutes
Assisted Supinated-Grip Chin-Ups x 3-5 reps @ 21X0
Rest 2 minutes


B.

Against a two-minute running clock, complete the following:
200 Meter Run
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.

Tuesday 171031 at Patriot

Happy Halloween! Costumes encouraged.
RX’d
“Bone Appetit”

In teams of 2:

AMRAP 31:
31 Box Jumps (30/24)
31 Chest-to-Bar Pull-Ups
31 Kettlebell Swings (70/53)
31 Front Rack Lunges (95/65)
31 Toes-to-bar
31 Push Press (95/65)
31 Sit Ups
31 Wallballs (20/14)
31 Burpees
31 Calorie Row

Level II
“Bone Appetit”

In teams of 2:

AMRAP 31:
31 Box Jumps (24/20)
31 Pull-Ups
31 Kettlebell Swings (53/35)
31 Front Rack Lunges (75/55)
31 Toes-to-bar or knees to elbows
31 Push Press (75/55)
31 Sit Ups
31 Wallballs (20/14)
31 Burpees
31 Calorie Row

Level I
“Bone Appetit”

In teams of 2:

AMRAP 31:
31 Box Jumps (20/12)
31 Assisted Pull-Ups
31 Kettlebell Swings (53/35)
31 Front Rack Lunges (75/55)
31 Toes-to-bar
31 Push Press (75/55)
31 Sit Ups
31 Wallballs (14/8)
31 Burpees
31 Calorie Row

Monday 171030 at Patriot

RX’d

A.

Take 15-20 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)

B.

“Strict Diane”
Complete rounds of 21, 15, and 9 reps for time of:
225/155 lb. Deadlift
Strict Handstand Push-Ups

Level II

A.

Take 15-20 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)


B.

“Diane”
Complete rounds of 21, 15, and 9 reps for time of:
225/155 lb. Deadlift or 185/135
Handstand Push-Ups

Level I

A.

Take 15-20 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)


B.

“Diane”
Complete rounds of 21, 15, and 9 reps for time of:
135/95 lb. Deadlift
Modified Handstand Push-Ups or Push Ups

Sunday 171029 at Patriot

RX’d

A.

Three sets of:
Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 90 seconds
Tempo Ring Dips x Max Reps @ 1111
Rest 90 seconds

B.

Four rounds for time of:
5 Front Squats (185/135 lbs – taken from floor)
10 Pull-Ups
15 Calories of Rowing
Level II

A.

Three sets of:
Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 90 seconds
Tempo Box Dips x Max Reps @ 1111
Rest 90 seconds

B.

Four rounds for time of:
5 Front Squats (135/95 lbs – taken from floor)
10 Pull-Ups
15 Calories of Rowing
Level I

A.

Three sets of:
Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 90 seconds
Tempo Push Ups x Max Reps @ 1111
Rest 90 seconds

B.

Four rounds for time of:
5 Front Squats (95/65 lbs – taken from floor)
10 Assisted Pull-Ups
10 Calories of Rowing

Saturday 171028 at Patriot

RX’d
In teams of three, complete three rounds each of:

350 Meter Row
Rest Station
25 Thrusters (95/65 lbs)
Rest Station
15 Pull-Ups
Rest Station

Level II
In teams of three, complete three rounds each of:

350 Meter Row
Rest Station
25 Thrusters (75/55 lbs)
Rest Station
10 Pull-Ups
Rest Station

Level I
In teams of three, complete three rounds each of:

300 Meter Row
Rest Station
25 Thrusters (65/45 lbs)
Rest Station
10 Assisted Pull-Ups or Ring Rows
Rest Station

Programming Notes:
Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds. One partner is always resting.

Friday 171027 at Patriot

RX’d

A.

Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

B.

Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (53/35)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Box Jumps (24″/20″)

Level II

A.

Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

B.

Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (95/65 lbs)
10 Kettlebell Swings (53/35)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
8 Toes to Bar or Knees to Elbow
10 Box Jumps (24″/20″)

Level I

A.

Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

B.

Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (75/45 lbs)
10 Kettlebell Swings (53/35)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Knee Raises
10 Box Jumps (20/12)

Thursday 171026 at Patriot

RX’d

A.

Take 20 minutes to build to today’s 1-RM Clean & Jerk

B.

“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Level II

A.

Take 20 minutes to build to today’s 1-RM Clean & Jerk

B.

“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans (115/75 lbs)
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Level I

A.

Take 20 minutes to build to today’s 1-RM Clean & Jerk

B.

“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans (95/65 lbs)
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Wednesday 171025 at Patriot

RX’d
Four sets for max reps against a 4-minute running clock, complete:

Row 500 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets

Level II
Four sets for max reps against a 4-minute running clock, complete:

Row 400 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets

Level I
Four sets for max reps against a 4-minute running clock, complete:

Row 400 Meters
Double Under Attempts or Single Unders x Max Reps
Rest 4 minutes between sets

Tuesday 171024 at Patriot

RX’d

A.

Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

B.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump-Overs (24″/20″)
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Level II

A.

Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

B.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump-Overs (24″/20″)
10 Alternating Single-Arm Dumbbell Snatches (40/25 lbs)
Level I

A.

Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

B.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump-Overs (20″/12″)
10 Alternating Single-Arm Dumbbell Snatches (30/15 lbs)
Programming Notes:
No tempo today which should feel pretty nice. Hopefully you feel strong after all the time under tension you put in the past couple weeks. As usual, these are working sets so please take a few warm-up sets to build closer to 70-75% of your 1RM for your first set. Make use of your 3-minute rest periods to hit any problem areas you have or do some gymnastics skill work – nothing too crazy though. For more, go here.
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