Wednesday 180606 at Patriot

RX/Performance

A.

Five sets of:
Push Press x 3-4 reps
Rest 2 minutes

Build to today’s heavy 3-4 reps.

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 Pull-Ups


C.

Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Level II

A.

Five sets of:
Push Press x 3-4 reps
Rest 2 minutes

Build to today’s heavy 3-4 reps.

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 Pull-Ups


C.

Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Level I/Fitness

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 (Barbell or Dumbbells)
10 Alternating Reverse Lunges with DB/KB Farmer’s Carry
5 Strict Pull-Ups

C.
Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
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