Tuesday, April 28, 2015

150428 Invictus

Warm up:
5 min DROMs
3 x 10 box jumps

A: E2MOM10 (5 sets)
6 x 65% (145)
4 x 75% (165)
2 x 80% (175)
2 x 85% (185)
1 x 90% (205)

Then 1 set of max unbroken back squat @ 80% (175# x 12)

B: For time:
9 Thrusters (175/115) 115#
18 TTB
7 Thrusters
14 TTB
5 Thrusters
10 TTB
Time: 7:05

Monday, April 27, 2015

150427 Invictus

Warm up:
5 min DROMs
2 min jump rope
1 x 10 wall slides
Banded cross overs (pull-down, 90/90, victory)
2 sets of:
15 push ups
15 GHD sit ups

A: EMOM8 Shoulder Press x 1
55% (85#)
65% (95#)
70% (105#)
75% (115#)
80% (120#)
85% (125#)
90% (130#)
95% (135#)

rest 2:00

Then E2MOM6 3 sets
Shoulder press x 1 @ 101-105% (145#)

B: AMRAP7
-7 strict HSPU (2 x 25# plates)
-7 ring dips
-7 burpees
Score: 2 rounds + 2 HSPU

150426 Softball

Double header 1 for 3

150424 Invictus

Warm up:
5 min DROMs

A: For time:
1000m row (4:00 airdyne)
25 Power Cleans 155/105 (115)
35 Pull ups
50 Burpee Box jump overs
35 Pull ups
25 Power Cleans
1000m row
Time: 35:18

Thursday, April 23, 2015

150423 Invictus

Warm up:
5 min DROMs

A: E2MOM16 (8 sets)
Overhead Squat x 3-4 (135# x 3)

B: Nancy
5 rounds for time of:
-run 400m
-15 overhead squats 95/65 (75#)
Time: 18:25

C: E2MOM6 (3 sets)
Single arm dumbbell row x 10 @ 2110 (65#)

Wednesday, April 22, 2015

150422 Invictus

Warm up:
5 min DROMs
Stick pass throughs
Banded cable crossovers 2 x 8 (w/ purple bands; pull downs, victories, 90/90)

A: E2M16 (8 sets) Shoulder press x 2-3
Suggested loading: 60%, 70%, 80%, 85%, 85%, 85%, 85%, 85%
90, 105, 120, 125, 125, 125, 125, 125

B: EMOM21
min 1: 15 KBS @ 55#
min 2: 15 Push Press @ 95#
min 3: 40-50 Double Unders
Notes: round 6 pp=12, round 5 du=32, round 7 du=37

Monday, April 20, 2015