Thursday 171228 at Patriot

RX’d

A.

Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

C.

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Level II

A.

Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (75/55 lbs)
10 Alternating Overhead Reverse Lunges (75/55 lbs)
10 Burpees Over the Barbell

C.

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Level I

A.

Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Push Press
10 Alternating Reverse Lunges w/ Dumbbell
10 Burpees Over the Barbell

C.

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Wednesday 171227 at Patriot

RX’d

A.

Every 3 minutes, for 18 minutes (6 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)

 
 


B.

For time:
1000 Meter Row
50 Kettlebell Swings (70/53)
Level II

A.

Every 3 minutes, for 18 minutes (6 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)

 
 


B.

For time:
1000 Meter Row
50 Kettlebell Swings (53/35)
Level I

A.

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Deadlift x 6-8 reps @ 20X1
Station 2 – Dumbbell Floor Press x 6-8 reps @ 20X1
Station 3 – Jump Rope Technique x 60 seconds

B.

For time:
800 Meter Row
50 Kettlebell Swings

Tuesday 171226 at Patriot

Patriot is closed today. Head on over to Potomac for 9:00 AM and 10:00 AM. Tomorrow, we will have an abbreviated schedule of 9:30 AM, 12:00 PM, 4:30 and 5:30 PM.

Sunday 171224 at Patriot

RX’d

A.

“Full Circle”
For Time:
1500m Row
100 Double Unders
400m Run
100 Double Unders
1500m Row
Level II

A.

“Full Circle”
For Time:
1500m Row
75 Double Unders
400m Run
75 Double Unders
1500m Row
Level I

A.

“Full Circle”
For Time:
1000m Row
100 Single Unders
400m Run
100 Single Unders
1000m Row

Programming Notes: Slowing the row slightly will better allow for athletes to work through manageable sets. The goal for both sets of double unders is to hold the same number of sets, whether that be something like 4 sets or 10 sets. Whatever is most consistent. Having a vision for the rope helps each individual dial in their pacing on the machines to something that is appropriate for them.

Saturday 171223 at Patriot

“12 Days of Christmas – Invictus Style”
RX’d
1 Lap (Run or Row 300 Meters)
2 Snatches (155/105 lbs)
3 Thrusters (155/105 lbs)
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (70/53)
9 Box Jumps (30″/24″)
10 Strict Handstand Push-Ups
11 Ground to Overhead (155/105 lbs)
12 Man-Makers (55/35 lb DBs)
Level II
1 Lap (Run or Row 300 Meters)
2 Snatches (115/65 lbs)
3 Thrusters (115/65 lbs)
4 Chest-To-Ring Pull Ups
5 Burpees
6 Toes to Bar
7 Pull-Ups
8 Kettlebell Swings (53/35)
9 Box Jumps (24″/20″)
10 Push-Ups
11 Ground to Overhead (115/65 lbs)
12 Man-Makers (40/25 lb DBs)
Level I
1 Lap (Run or Row 300 Meters)
2 Dumbbell Snatches (30/20)
3 Thrusters (30/20)
4 Ring Rows
5 Burpees
6 Knee Raises
7 Jumping Pull Ups
8 Kettlebell Swings
9 Box Jumps (20″/12″)
10 Push-Ups
11 DB Ground to Overhead (30/20)
12 Man-Makers (30/20)
Programming Notes:
As this WOD will provide quite a festive beat-down, please try and come and warm up at least 10 minutes early before class. We will not be performing a structured warm-up and the WOD will commence 10 minutes into class to give you enough time to complete.
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 Lap (Run or Row 300 Meters)
2 – 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
3 – 3 Thrusters (155lbs) 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
4 – 4 Muscle-Ups 3 Thrusters (155lbs) 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
. . . and so on.

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
Bitnami