Tuesday 180605 at Patriot

RX/Performance

A.

Every 90 seconds, for 24 minutes (8 sets) of:
Station 1 – 3 Power Cleans
(building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)
Station 2 – 6 Tall Box Jumps
(jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do not jump down)

B.

For time:
750 Meter Row
25 Burpee Box Jump-Overs (24″/20″)
Level II

A.

Every 90 seconds, for 24 minutes (8 sets) of:
Station 1 – 3 Power Cleans
(building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)
Station 2 – 6 Tall Box Jumps
(jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do not jump down)

B.

For time:
750 Meter Row
25 Burpee Box Jump-Overs (20″/12″)
Level I/Fitness

A.

Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – 20 Kettlebell Swings
Station 2 – Dumbbell Front Squats x 12-15 reps @ 20X1
Station 3 – Supine Ring Rows x 10-12 reps @ 2111
Station 4 – Prone Plank Hold x 60 seconds
 
 
 
 

B.

For time:
750 Meter Row
25 Burpee Box Jump or Step-Overs
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.
Bitnami