141222 Invictus

Warm up:

5 min DROMs

A:

30 min AMRAP:

50 KB swings (55#)

50 Burpee box jump overs

50 wall balls

Score: 1 rounds + 50 swings + 9 burpees

141221 Invictus

Warm up:
5 min DROMs
3 min Airdyne

A:
For time:
30 overhead squats (95#)
300m run
30 burpees over the barbell
300m run
30 shoulder to overhead (95#)
300m run
Time: 13:54

B:
Optional 500m row (2:00 on Airdyne)

141220 Invictus

Warm up:
5 min DROMs

A:
4 sets of:
Ground to overhead 3 x 5 @ 95# (muscle snatch)

B:
9 min AMRAP
3 power cleans @ 125#
6 tall box jumps (30")
9 push ups
Score: 4 rounds

141219 Aspiring Champions

Warm up: 
5 min DROMs
5 min jump rope

Conditioning:
Run 3 laps
50 50# KB swings
Run 3 laps
50 Wall balls
Run 3 laps
50 lunges
Run 3 laps
50 burpees
Run 3 laps
50 sit-ups
Time: 27:34

141218 Invictus Back Squats

Warm up:
5 min DROMs

A:
Back Squat 3 x 5 165-185-195

B:
Two sets of:
Against a 5 min running clock, complete:
500 m row (2:00 Airdyne)
50 KB Swings 55#-35#
Pull-ups x max reps
Score:
1: 55# swings, 2 pull-ups
2: 35# swings, 7 pull-ups

141211 Invictus

Warm up:
5 min DROMs

A:
3 rounds not for time:
30 Double Unders
7-10 HSPUs (7 to 45# plate)
5-10 KB Snatches (10 @ 35#)

B:
10 min AMRAP of:
5 C2B pull-ups
10 Wall balls (20#)
15 Ring Dips (blue band)
Score: 3 rounds

141209 Metcon

Warm up:
5 min DROMs
10 GHD sit-ups

Conditioning:
For time:
10 TTB
1:00 airdyne
10 burpee box overs
1:00 airdyne
10 TTB
1:00 airdyne
10 burpee box overs
1:00 airdyne
10 TTB
1:00 airdyne
Time: 12:44

141208 Snatch Balance

Warm up:
5 min DROMs

A:
5 sets of:
Snatch (snatch balance) x 1.1.1 (95#)

Rest 2 minutes

B:
7 min AMRAP:
40 35# KB swings
30 Push press (55#)
20 burpees
Score: 1 round + 40 KBS + 13 PP

141206 Bench Press & KB row

Warm up:
5 min Airdyne
5 min DROMs

A:
Four sets of:
Bench Press x 6 (155#)
Rest 1:15
Single-arm KB row x 10 (55#)
Rest 1:15

B:
For Time:
Row 1000m (4:04 Airdyne equivalent)

Then...
5 rounds for time of:
20 Wall ball shots
10 ring dips (blue band)
Time: 17:29

141205 Aspiring Champions

Warm up:
5 min DROMs

Conditioning:
2 rounds for max reps of:
2:30 50# DB deadlifts
1:15 rest
2:30 Sit-ups
1:15 rest
2:30 Box jumps
1:15 rest
2:30 Row
1:15 rest

Subtract 500m row split from distance rowed. That is the score for the row reps.
 R1
-60
-62
-66
-599 - 124 = 475
R2
-42
-56
-60
-580 - 124 = 456
Total score: 1,227

141203 Deadlift

Warm up:

5 min DROMs

A: Deadlift 5 x 3 (250#)

B: EMOM for 24 min

1 - 5 Thrusters (95#)

2 - 10 pull-ups (95# Pendlay rows)

3 - 15 box jumps (24")

141202

Warm up:
 5 min DROMs

A.
Three sets, not for time, of:
Alternating Pistols x 6-10 reps
Bottom’s Up Kettlebell Walk x 100′ each arm
Pull-Ups x 10 OR
Muscle-Ups x 3-5 reps

B.
Three rounds for time of:
10 Ground to Overhead (135/95 lbs) 95#
400 Meter Run

Time: 13:58

141201 Invictus

Beginning to follow CF Invictus' programming today.

Warm up:
5 min DROMs

A.
Five sets of:
Front Squat x 2 reps (170#)

Rest 2-3 minutes

B.
Two sets for max reps of:
60 seconds Row for Calories (AirDyne)
60 seconds Push-Ups
60 seconds Kettlebell Swings (24/16 kg)
60 seconds Double-Unders

Rest 4 minutes

Score: ~150 reps