Thursday 171109 at Patriot

RX’d

A.

Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift

B.

Five rounds for time of:
10 Deadlifts (225/155 lbs)
15 Toes to Bar
200-Meter Run
Level II

A.

Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift

B.

Five rounds for time of:
10 Deadlifts (185/135 lbs)
15 Toes to Bar or Knees to Elbows
200-Meter Run
Level I

A.

Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift

B.

Five rounds for time of:
10 Deadlifts (135/95 lbs)
15 Knee Raises
200-Meter Run

Wednesday 171108 at Patriot

RX’d
In teams of three, complete 5 sets each of*:
500 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
10 Overhead Squats (115/75 lbs)
Level II
In teams of three, complete 5 sets each of*:
500 Meter Row
10 Burpee Box Jump-Overs (24″/20″)
10 Overhead Squats (95/65 lbs)
Level I
In teams of three, complete 5 sets each of*:
400 Meter Row
10 Burpee Box Jump-Overs (20″/12″)
10 Overhead Squats (65/45 lbs)
Programming Notes:
*Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task. Based on mobility and flexibility, feel free to sub out OHS for front squats using the same or slightly heavier weight.

Tuesday 171107 at Patriot

RX’d

A.

Take 15-20 minutes to build to a 1-RM Shoulder Press

B.

Complete as many rounds as possible in 12 minutes of:
3 Strict Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
30 Double-Unders
Level II

A.

Take 15-20 minutes to build to a 1-RM Shoulder Press

B.

Complete as many rounds as possible in 12 minutes of:
3 Handstand Push-Ups
6 Ring or Box Dips
9 Pull-Ups
20 Double-Unders
Level I

A.

Take 15-20 minutes to build to a 1-RM Shoulder Press

B.

Complete as many rounds as possible in 12 minutes of:
3 Handstand Negatives
6 Box Dips
9 Assisted Pull-Ups
30 Single-Unders

Monday 171106 at Patriot

RX’d

A.

Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean

B.

Every 5 minutes, for 15 minutes (3 sets) for times of:
30/20 Calories of Rowing
9 Power Cleans (185/135 lbs)
(Post times for all three sets – e.g., 1:36/1:44/1:57)
Level II

A.

Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean

B.

Every 5 minutes, for 15 minutes (3 sets) for times of:
30/20 Calories of Rowing
9 Power Cleans (135/95 lbs)
Level I

A.

Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean

B.

Every 5 minutes, for 15 minutes (3 sets) for times of:
25/15 Calories of Rowing
9 Power Cleans (95/65 lbs)

Sunday 171105 at Patriot

RX’d
“Strong Annie”
For Time: 50-40-30-20-10
Double Unders
Abmat Sit Ups
 
 
*100 foot Farmer’s carry (70/53#) after each round

Level II
“Strong Annie”
For Time: 50-40-30-20-10
Double Unders (sub 25-20-15-10-5)
Abmat Sit Ups

*100 foot Farmer’s carry (53/35) after each round

Level I
“Strong Annie”
For Time: 50-40-30-20-10
Single Unders
Abmat Sit Ups
 
 
*100 foot Farmer’s carry (25/15 DBs) after each round

Saturday 171104 at Patriot

RX’d
Three rounds for time of:

Partner A Rows 500 Meters…
While Partner B performs:
100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row

immediately followed by…

Partner B Rows 500 Meters…
While Partner A performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner B’s row

immediately followed by…

Both Partners A and B run 400 Meters (together)

Level II
Three rounds for time of:

Partner A Rows 500 Meters…
While Partner B performs:
100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row

immediately followed by…

Partner B Rows 500 Meters…
While Partner A performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner B’s row

immediately followed by…

Both Partners A and B run 400 Meters (together)

Level I
Three rounds for time of:

Partner A Rows 400 Meters…
While Partner B performs:
100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row

immediately followed by…

Partner B Rows 400 Meters…
While Partner A performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner B’s row

immediately followed by…

Both Partners A and B run 400 Meters (together)

Programming Notes:
One full round requires that both partners row 500 meters, perform 100-feet of lunges, and run 400 meters. Complete a total of 3 rounds, such that each partner rows 1500 meters, lunges 300-feet, and runs 1200 meters.

Friday 171103 at Patriot

RX’d

A.

Five sets of:
Back Squat x 2-3 reps
(goal is to find a 3-RM during these five sets)
Rest 3 minutes

B.

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)
Level II

A.

Five sets of:
Back Squat x 2-3 reps
(goal is to find a 3-RM during these five sets)
Rest 3 minutes

B.

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
10 Wall Ball Shots (20/14 lbs)
8 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)
Level I

A.

Five sets of:
Back Squat x 2-3 reps
(goal is to find a 3-RM during these five sets)
Rest 3 minutes

B.

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (14/8 lbs)
10 Knee Raises
5 Burpee Box Jump-Overs (20″/12”)

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

Bitnami