Thursday 170831 at Patriot

RX’d

A.

Five sets of:
Push Press x 5 reps
Rest 2-3 minutes

B.

For time:
15 Deadlifts (225/155 lb)
30 Wall Ball Shots (20/14 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots
Level II

A.

Five sets of:
Push Press x 5 reps
Rest 2-3 minutes

B.

For time:
15 Deadlifts (185/135 lb)
30 Wall Ball Shots (20/14 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots

Level I

A.

Five sets of:
Push Press x 5 reps
Rest 2-3 minutes

B.

For time:
15 Deadlifts (135/95 lb)
30 Wall Ball Shots (14/8 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots


Wednesday 170830 at Patriot

RX’d

A.

Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (53/35)
10 Pull-Ups or T2B

Rest exactly 4 minutes, and then . . .


C.

Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Push-Ups or Burpees
Level II

A.

Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (53/35)
10 Pull-Ups or Knees To Elbow

Rest exactly 4 minutes, and then . . .


C.

Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Push-Ups or Burpees
Level I

A.

Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 4 minutes of:
10 Kettlebell Swings (53/35)
10 Assisted Pull-Ups/V-Ups/Hanging Knee Raises

Rest exactly 4 minutes, and then . . .


C.

Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (20”/12”)
8 Burpees


Programming Notes:
For Part B, if you did Monday’s workout, you might consider changing the movements in this section. Options include T2B + KBS but it could be anything that you can do quickly, intensely and with little to no rest. The intent is 4 minutes of nonstop, extremely intense work. For Part C, consider swapping burpees for the push-ups since we did them on Monday and dips yesterday. Again, super intense 4 minutes without stopping. This may mean you need to modify the number of reps each round which is totally cool.

Tuesday 170829 at Patriot

RX’d

Against a three minute running clock, complete:
350/300 Meter Row
Double-Unders x Max Reps

Rest 3 minutes, and then…

Against a three minute running clock, complete:
350/300 Meter Row
Strict Handstand Push-Ups x Max Reps

Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of work.

Level II

Against a three minute running clock, complete:
350/300 Meter Row
Double-Unders x Max Reps

Rest 3 minutes, and then…

Against a three minute running clock, complete:
350/300 Meter Row
Strict Handstand Push-Ups or L-Seated Dumbbell Press x Max Reps

Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of work.

Level I

Against a three minute running clock, complete:
350/300 Meter Row
Single-Unders x Max Reps

Rest 3 minutes, and then…

Against a three minute running clock, complete:
350/300 Meter Row
L-Seated Dumbbell Press x Max Reps

Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of work.


Monday 170828 at Patriot

RX’d

A.

Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Ring Dips x 8-10 reps @ 21X1
Rest 3 minutes

B.

3 Rounds for Time:
25 Kettlebell Swings (53/35)
15 Chest-to-Bar Pull-Ups
Level II

A.

Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Box Dips x 8-10 reps @ 21X1
Rest 3 minutes

B.

Three rounds for time of:
25 Kettlebell Swings (53/35)
15 Pull-Ups
Level I

A.

Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Push Ups x 8-10 reps @ 21X1
Rest 3 minutes

B.

Three rounds for time of:
20 Kettlebell Swings (53/35)
10 Assisted Pull Ups


Saturday 170826 at Patriot

RX’d
Complete as many rounds and reps as possible in 6 minutes of:

5 Power Cleans (135/95 lbs)
5 Burpees Over the Barbell

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Wall Ball Shots (20/14)
10 Hand-Release Push-Ups

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many calories as possible in 6 minutes of:

Row for Calories

Level II
Complete as many rounds and reps as possible in 6 minutes of:

5 Power Cleans (115/75 lbs)
5 Burpees Over the Barbell

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Wall Ball Shots (20/14)
10 Hand-Release Push-Ups

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many calories as possible in 6 minutes of:

Row for Calories

Level I
Complete as many rounds and reps as possible in 6 minutes of:

5 Power Cleans (95/55 lbs)
5 Burpees Over the Barbell

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Wall Ball Shots (20/14)
10 Hand-Release Push-Ups

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many calories as possible in 6 minutes of:

Row for Calories

Friday 170825 at Patriot

RX’d
A.
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps each arm
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (40/30)
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)
Level II
A.
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps each arm
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (30/20)
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)
Level I
A.
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps each arm
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (20/10)
6 Burpee Pull-Ups
9 Box Jumps (20″/12″)

Monday 170814 at Patriot

RX’d
A.
Three sets of:

Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
Rest 90 seconds
B.
Against a 3-minute running clock…

Row 500 Meters
135/95 lbs Ground to Overhead x Max reps

Rest 3 minutes

Level II
A.
Three sets of:

Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
Rest 90 seconds
B.
Against a 3-minute running clock…

Row 500 Meters
115/75 lbs Ground to Overhead x Max reps

Rest 3 minutes

Level I
A.
Three sets of:

Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
Rest 90 seconds
B.
Against a 3-minute running clock…

Row 400 Meters
95/55 lbs Ground to Overhead x Max reps

Rest 3 minutes

Notes:
In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

For the pull ups, find assistance that allows you to get to 8-10 reps. For more notes on today’s workout, go here.

Saturday 170812 at Patriot

RX’d
A.
In teams of three, complete as many rounds as possible in 15 minutes of:*

3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:*

10 Pull-Ups
20 Kettlebell Swings (53/35)

Level II
A.
In teams of three, complete as many rounds as possible in 15 minutes of:*

3 Power Cleans (115/85 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:*

10 Pull-Ups
20 Kettlebell Swings (53/35)

Level I
A.
In teams of three, complete as many rounds as possible in 15 minutes of:*

3 Power Cleans (95/65 lbs)
6 Burpee Box Jump-Overs (20″/12″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:*

10 Assisted Pull-Ups
15 Kettlebell Swings (53/35)

Notes:

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Sunday 170723 at Patriot

RX’d

AMRAP in 16 Minutes
40 Burpee
20 Push Press (95/65)
30 Burpee
20 Push Press (115/85)
20 Burpee
20 Push Press (135/95)
10 Burpee
Max Reps Push Press (155/105)

Level II

AMRAP in 16 Minutes
40 Burpee
20 Push Press (75/55)
30 Burpee
20 Push Press (95/65)
20 Burpee
20 Push Press (105/75)
10 Burpee
Max Reps Push Press (115/85)

Level I

AMRAP in 16 Minutes
40 Burpee
20 Push Press (75/55)
30 Burpee
20 Push Press (75/55)
20 Burpee
20 Push Press (95/65)
10 Burpee
Max Reps Push Press (95/65)

Bitnami