Wednesday 170906 at Patriot

RX’d

A.

Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 2 reps

*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%


B.

“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips
Level II

A.

Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 2 reps

*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%


B.

“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (115/75 lbs)
Ring or Box Dips
Level I

A.

Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 2 reps

*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%


B.

“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (95/65 lbs)
Box Dips or Push Ups
Programming Notes:
Click here.

Tuesday 170905 at Patriot

RX’d

A.

Four sets of:
Alternating Reverse Lunge x 8-10 reps each leg @ 20X1
(perform these with a barbell in the front rack position)
Rest 60 seconds
(Weighted) Strict Pull-Ups x 8-10 reps
Rest 60 seconds

B.

Every minute, on the minute, for 10 minutes:
10 Thrusters (95/65 lbs)
5 Burpees
Level II

A.

Four sets of:
Alternating Reverse Lunge x 8-10 reps each leg @ 20X1
(perform these with a barbell in the front rack position)
Rest 60 seconds
Strict Pull-Ups x 8-10 reps
Rest 60 seconds

B.

Every minute, on the minute, for 10 minutes:
10 Thrusters (75/55 lbs)
5 Burpees
Level I

A.

Four sets of:
Alternating Reverse Lunge x 8-10 reps each leg @ 20X1
(perform these with a barbell in the front rack position)
Rest 60 seconds
Assisted Strict Pull-Ups x 8-10 reps
Rest 60 seconds

B.

Every minute, on the minute, for 10 minutes:
10 Thrusters (65/45 lbs)
5 Burpees
Programming Notes:
Click here.

Monday 170904 at Patriot

Happy Labor Day – No Classes at Patriot Today!
 
Please head to Potomac for a special, free benefit class for the victims of Hurricane Harvey at 9:00 am and 10:00 am.

Saturday 170902 at Patriot

RX’d

A.

In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible.

Rest exactly 5 minutes, and then . . .


B.

Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups
15 Air Squats

Rest exactly 5 minutes, and then . . .


C.

In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible.

Rest exactly 5 minutes, and then …


D.

Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press (55/35 lbs)
10 Toes to Bar
Level II

A.

In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible

Rest exactly 5 minutes, and then . . .


B.

Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups
15 Air Squats

Rest exactly 5 minutes, and then . . .


C.

In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible.

Rest exactly 5 minutes, and then …


D.

Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press (35/20 lbs)
10 Knees-To-Elbows
Level I

A.

In 5 minutes, complete the following:
Run 400 Meters
Row as many meters as possible

Rest exactly 5 minutes, and then . . .


B.

Complete as many rounds and reps as possible in 5 minutes of:
5 Assisted Pull-Ups
15 Air Squats

Rest exactly 5 minutes, and then . . .

C.
In 5 minutes, complete the following:
Run 400 Meters
Row as many meters as possible.

Rest exactly 5 minutes, and then …


D.

Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press (25/15 lbs)
10 Hanging Knee Raises/V-Ups

Friday 170901 at Patriot

RX’d

A.

Three sets of:
Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 8-10 reps @ 2010
Rest 90 seconds


B.

Four rounds for time of:
Run 400 Meters
8 Ground to Overhead (135/95 lbs)
Level II

A.

Three sets of:
Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 8-10 reps @ 2010
Rest 90 seconds

B.

Four rounds for time of:
Run 400 Meters
8 Ground to Overhead (115/75 lbs)
Level I

A.

Three sets of:
Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 8-10 reps @ 2010
Rest 90 seconds

B.

Four rounds for time of:
Run 400 Meters
8 Ground to Overhead (95/65 lbs)
Programming Notes:
This should take 9-12 minutes for most athletes so please modify the reps, rounds or weight as needed to achieve this. Relax your faces, shoulders and breathing on the run. Reps of the GTO should be unbroken in the first round so pick a weight you can do this with. The reset will be in the hang position so you can touch and go off the ground. If you do rest, do so with good posture and positive self talk. No hands on knees, frowning or shaking the head no. Instead, tell yourself, “I am strong”, shake your head yes, calm your breathing and get your hands back on the bar as quickly as possible. For more, go here.

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


Bitnami