Friday, January 16, 2015

150115 Invictus

Warm up:
5 min DROMs

Conditioning:
30 min AMRAP w/ 1:1 rest
12 Squat cleans (105#)
31 Double unders
14 Burpees
Score: 4 rounds + 12 SC

Wednesday, January 14, 2015

150114 Invictus

Warm up:
5 min DROMS

A:
3 sets of:
Back Squat 6-8 reps (175x8x3)
Rest 90 sec.
Strict pull-ups x ME (7-7-6)
Rest 90 sec.

B:
For time:
15-12-9 of:
Hang Power Cleans (105#)
Ring Dips
400m run
Time: 15:49

Tuesday, January 13, 2015

150113 Invictus

Warm up:
5 min DROMs

A:
Take 10-12 min to build to Push Press 1RM

B:
2 rounds for reps of:
2 min ME Airdyne
2 min rest
2 min DB Manmakers (25#)
2 min rest
2 min Wall walks
2 min rest
Score: Airdyne + 22 reps

150111 Invictus

Warm up:
5 min DROMs

Conditioning:
15 min AMRAP
- 50 sec. ME Airdyne
- 10 DB push press (35#)
- 10 Box jump overs
Score: 4 rounds + 10 sec Airdyne 

Friday, January 9, 2015

150109 Aspiring Champions

Warm up:
5 in DROMs

Strength:
High Bar back squat work up to daily 2RM (225#)

Conditioning:
5 rounds for time of:
60 yd sled push 150#
60 yd sprint
15 wall balls
Time: 17:17

Finisher:
500m row

Thursday, January 8, 2015

150108 Invictus

Warm up:
5 min DROMs

In teams of two, alternating rounds, complete as many rounds and reps as possible in 4 minutes of:
4 Power Cleans 135/95 (115#)
4 Burpees over the barbell

Rest 2 minutes

In teams of two, alternating every 5 reps, complete as many reps as possible in 4 minutes of:
Burpee pull-ups

Rest 2 minutes

In teams of two, alternating rounds, complete as many rounds and reps as possible in 4 minutes of:
6 Wall ball shots
6 Burpees

Did this by myself. Used 1:1 work:rest.

Score: 1=4 rounds + 2 PC, 2= 4 rounds + 2 PU, 3=4 rounds + 4 wall balls

Tuesday, January 6, 2015

150106 Invictus' 12 Days of Christmas


Warm up:
5 min DROMs

For time:
25 Double unders
2 Power cleans 135/95 (95)
3 Ring dips
4 DB ground to overhead 45/30 (35# KB)
5 Burpees
6 TTB
7 Push-ups
8 Box jumps
9 KB swings (55#)
10 Pull-ups (ring rows)
11 Front squats 135/95 (95#)
12 Shoulder to overhead 135/95 (95#)

Time: 49:00