151209 Front Squat

Warm up:
5 min DROMs
20 lunges

A: Front Squat
Establish daily 3RM (#195 x 2)

B: 30 clean & jerks @ #105

150207 Deadlift

Warm up:
5 min DROMs

A: Deadlift
Establish daily 1RM (#285)
Perform 1 pull-up w/ slow negative in between sets

B: High reps
Deadlift #185 x 21-15-9

151203 Back Squat

Warm up:
5min DROMs
Lunges 3 x 10 ea side

A: Back Squat
Establish daily 3RM (#225)
Perform 1 chin-up w/ slow negative between sets

B: Hi reps 21-15-9
Back squat @ #135
Push ups

151201 Bench Press

Warm up:
5min DROMs

A: Bench Press
Establish daily 3RM (#190)
Hi reps
#100 x 21-15-9

B: 3 rounds of:
10 GH raises
10 #5 plate lateral raises

151130 Deadlift

Warm up:
5 min DROMs

A: Stiff legged deadlift
#185 x 5 x 3

B: 5 rounds of:
12 #75 muscle snatch
100m run

151123 Front Squats

Warm up:

5 min DROMs

Lunges 3 x 10

A: Front Squat

Work up to daily 3RM (#180)

B: Bulgarian Split Squats

3 x 10 ea. side

C: GHD sit-ups

3 x 15

151122 Good mornings

warm up:
5min DROMs

A: Good mornings
#110 x 5 x 5

B: Burgener warm up x 5

151120 Shoulder Press

Warm up:
5min DROMs

A: Shoulder Press
Work up to current 5RM weight (#130)
Then do 5 x 3
In between sets perform 1 pull-up w/ slow negative

B: 5 rounds of:
30 KB swings (#55)
Run 100m

151119 High Bar Back Squat

Warm up:
5 min DROMs

A: Back Squat
Establish daily 3RM (#225)
Perform 1 pull-up w/ slow negative between sets

B: High reps
21-15-9 of:
Back squat #135
GHD sit-ups

151118 Bench Press

Warm up:
5min DROMs
4min AirDyne

A: Bench Press
Establish daily 3RM (#190 x 2)
* Do 1 pull-up with slow negative after each set

B: High Reps
Bench Press #95 x 21-15-9
* Do 1 pull-up with slow negative after each set

C: 5 rounds for time of:

-15 Wall balls

-15 box jump overs

151117 Deadlifts

Warm up:
5 min DROMs

A: Deadlift
Establish daily 3RM (#295)

B: Hi reps
Deadlift #185 x 21-15-9
DB Shoulder Press #30 x 15-12-9

151115 Overhead squats

Warm up:
5min DROMs
2 min jump rope

A: Overhead Squat
#100 x 5 x 5

B: 5 rounds of:
10 #65 Muscle snatch
Run 200m

151113 Bench Press

Warm up:
5 min DROMs

A: Bench Press
Establish daily 5RM (#180)
- perform 3 pull-ups between all sets (7)

B: High Reps
21-15-9
Bench Press (#95)
Shrugs (#95)

151112 Stiff-Legged Deadlift

Warm up:
5 min DROMs

A: Stiff-Legged Deadlift
#185 x 5 x 3

B: 5 rounds of:
- 30 #55 KB swings
- 100m run

151111 Shoulder Press

Warm up:
5 min DROMs

A: Shoulder Press
Establish daily 5RM (#130)

B: 21-15-9 of:
- #85 push press
- ring rows

151110 Front Squat

Warm up:
5 min DROMs

A: Front Squat
Establish daily 5RM (#185)

B: Bulgarian Split Squat
#30 x 10 x 3 ea. side

151106 Deadlift

Warm up:
5 min DROMs

A: Deadlift
Establish daily 3RM (#285)

B: High Reps
-Deadlift #185 x 21-15-9
-DB Shoulder Press #30 x 15-12-9

151104 Back Squat

Warm up:

5 min DROMs

A: High Bar Back Squat

Work up to daily 5 RM (#215)

B: High Reps

21-15-9 of:

Back Squat @ #135

AbMat sit-ups

151103 Bench Press

Warm up:
5 min DROMs

A: Bench Press
Establish daily 5RM (#175)

B: High rep bench/ring rows
21-15-9
Bench Press (#95)
Ring Rows

151102 Good Mornings

Warm up:
5min DROMs

A: Good Mornings
establish daily 5RM (#135)

B: 5 rounds of:
30 #35 KB swings
100m sprint

151030 Upper Superset

Warm up:
5 min DROMs

A: Upper superset
establish a daily 5RM for:
Shoulder Press (#125)
Bent over barbell row (#125)

B: High rep superset
15-12-9 of:
Shoulder press (#75)
Bento over barbell row (#75)

151029 Front Squats

Warm up:

5 min DROMs

A: Front Squats

Establish daily 5RM (#180)

B: Litvinovs

5 rounds of:

Front Squat #100 x 10

Sprint 100m

151028 Deadifts

Warm up:
5 min DROMS

A: Deadlift
Establish daily 3RM (#275)

B: Hi rep deadlifts
#185 x 21-15-9

151026 Injury

Warm up:

5 min DROMs

A: Stiff legged deadlift 175 x 5 x 3

B: 5 2-min rounds of:

15 #55KB kettlebell swings

10 #55KB goblet squats

7 #35KB shoulder presses ea. side

rest for remainder of 2 min.

151025 run

3mi run

151023 Front Squats

Warm up:
5 min DROMs
2 min jump rope

A: Front Squat
Establish daily 3RM (#185)

B: Litvinovs
5 rounds of:
-10 Front Squats @ #95
-100m sprint

151022 Injured

Warm up:
5 min DROMs

A: 3 sets of:
Good mornings
#125 x 5

B: 3 sets of:
#30 x 10 DB shoulder press
5 rings dips
10 #10 plate lateral raises

151021 Back Squats

Warm up:
5 min DROMs

A: High Bar Back Squat
Work up to daily 3RM (#210)

B: High rep back squat
#135 x 21-15-9

151019 Deadlifts

Warm up:

5 min DROMs

2 min jump rope

3 x 10 #55 KB stiff-legged deadlifts

A: Deadlift

Establish daily 3RM (#270)

B: high rep Deadlift

#185 x 21-15-9

151018 Squatting

Warm up:
5 min DROMs

A: Front squats x 5
175 x 5

B: 5 rounds of:
10 Front Squats @ #95
100m sprint

151015 Injured workout

Warm up:
5 min DROMs

A: Back squat
work up to daily 5RM
#205

B: Bulgarian Split Squats
3 x 10 ea. side @ #30 DBs

151014 Injured Workout

Warm up:
5 min DROMs

A: Stiff legged deadlift
135 x 10
155 x 5
175 x 5
185 x 5

B: 5 rounds for time of:
15 GHD sit-ups
10 #55 KB goblet squat
400m run
Time: 21:50

151013 Injured workout

Hurt my hand/wrist playing softball on Sunday. Hopefully it's only a sprain but I'm limited in what I can to. Time to work the lower half.

Warm up:
5 min DROMs

A: Good Mornings
45# x 10
65# x 10
85# x 10
100# x 10

B: 6 rounds of:
min 1: 60 single under
min 2: 15 box jumps 24"
min 3: 15 #35 KB front squats

151012 Bike Ride

Ride w/ Karen
10.59 mi

151009 Invictus

Warm up:

5min DROMs

A: Front Squat

5 @ 65% (125)

4 @ 75% (135)

3 @ 80% (145)

2 @ 85% (160)

1 @ 90% (185)

1 @ 95% (190)

4 @ AHAP (#170)

Rest 2 min between sets

B: AMRAP12

Run 200m

12 Back Squat (135/95 - taken from the floor)

Score: 3 rounds + 200m

151008 Invictus

Warm up:

5 min DROMs

1 min Airdyne

A: Two sets of:

:60 Muscle ups (red band) 6 | 6

:60 rest

:60 Alt pistols 16 | 18

:60 rest

:60 L-seated DB press (#30) 19 | 20

:60 rest

:60 Strict chin-ups 9 | 10

:60 rest

:60 L-sit hold

:60 rest

B: EMOM9 (3 sets)

min 1 - :30 TTB 9 | 5 | 9

min 2 - :30 Airdyne

min 3 - :30 Ring dips 4 | 6 | 6

C: 3 sets of:

Reverse snow angels x 20

:30 rest

:60 hollow hold

:30 rest

151007 Invictus

Warm up:
5min DROMs

A: E2MOM20 (10 sets)
High Hang Clean + Hang Clean + Clean
Goal: ≥ 150
#165

B: For time:
Row 500m (Airdyne 1:50)
When the clock hits 4 min...
For time:
30 DB (#15) Man makers
Time: 8:50

151005 Invictus

Warm up:

5 min DROMs

2 min Airdyne

A: AMRAP6

-10 pull-ups

-15 push press (#95)

-20 KB swings (#55)

Score: 2 rounds + 2 pull ups

Rest 4 min

AMRAP6

Row 1000m (4 min Airdyne)

Max burpees over the BB (17)

Rest 4 min

AMRAP6

Run 800m

20 TTB

Max reps push ups

Score: got to 17 TTB

151004 Invictus

Warm up:

5 min DROMs

Airdyne 2 minutes

A: EMOM20 (5 sets)

22 Walking lunges #45/#45

B: E3M15 (5 sets)

Bench 3-5 Set a daily 5RM (#180 x 5 then #185 x 3)

C: 3 sets of:

Single arm DB rows x 8 ea hand @ 2111 (#45)

Rest :45

Hollow hold for :60

Rest :45

151003 4Jim5K

Ran the 5K with Hannah (her first!) in 32:59

150928 Invictus

Warm up:
5 min DROMs
Burgener warm-up

A: E2M20 (10 sets)
High hang snatch + hang snatch + snatch
Build to daily max. (#115)

B: 3 rounds for time of:
400m run
10 Deadlifts (#205)
20 Ring dips
Time: 19:20

150925 Invictus

Warm up:
5 min DROMs
2 min Airdyne

A: 3 rounds of:
Weighted pull-ups x 2-3 (3 @ #20)
Rest 30 sec
Strict pull-ups x Max reps (8 | 6 | 6)
Rest 3:00

B: For reps, 4 rounds of:
60 sec Airdyne
60 sec rest
60 sec SDLHP (#45)
60 sec rest
60 sec burpee box-over
60 sec rest
Score: 160

150924 Invictus

Warm up:

5 min DROMs

2 min Airdyne

10 #55 KB goblet squats

A: Back Squat

5 @ 65% (145)

4 @ 75% (165)

3 @ 80% (175)

2 @ 85% (185)

1 @ 90% (205)

10 @ 70-80% (155)

B: EMOM6

6 Thrusters (#95)

6 Burpees over the barbell

If you cannot finish the set in the minute, finish and wait till top of next minute then continue.

Score: 3 rounds

150923 Roadwork

2.5mi run
pull-ups: 5-5-5-5
push-ups: 15-15-10-10

150922 Invictus

Warm up:
5min DROMs
2 min jump rope
10 goblet squats

A: Take 15 min to work up to 1RM push press (#170)

B: AMRAP20
6 strict HSPU (head to #35 plate)
12 KBS (#55)
30 Double unders
Score: 4 rounds + 6/12/26

150921 Roadwork

Run 2.5 mi

150914 Roadwork

2.5 mi run w/ 7 hill sprints

150913 Invictus

Warm up:
5 min DROMs
2 min Airdyne

A: AMRAP 30
Run 400m
20 pull-ups
30 Wall balls
Score: 3 rounds

150911 Aspiring Champs

Warm up:
5min DROMs
500m row
5 x 30yd @ 80%

A: Four rounds for time
60yd plate push
30 wall balls
20 ring rows
120yd sled push (#160)
Time: 32:34

150910 Invictus

Warm up:
5 min DROMs
2 min Airdyne

A: E4M32 (8 sets)
250m row (1min Airdyne)
5 Power Cleans (#115)
10 Ground to Overhead (#115)

150909 Invictus

Warm up:

5 min DROMs

2 min Airdyne

A: Complete as many reps as possible for each:

2 min Muscle Ups (red band progression): 12

1 min Rest

2 min alt pistols w/ KB (no weight; sit to 20" box) 26

1 min Rest

2 min L-seated DB Press (#35) 18

1 min Rest

2 min strict suppinated grip C2B pull-ups 14

1 min Rest

2 min max effort L-sit (knees tucked): :28

(only 1 attempt)

B: EMOM21

min 1 - 15 KB swings (#55)

min 2 - 8 Burpee Box Jump Over

min 3 - 10 TTB

Score:

R1: 33

R2: 33

R3: 33

R4: 33

R5: 31

R6: 28

R7: 30

150908 Invictus

Warm up:

2 min Airdyne

5 min DROMs

3 x 7 box jumps

A: Front Squat

5 @ 65% (#125)

4 @ 75% (#135)

3 @ 80% (#145)

2 @ 85% (#160)

1 @ 90% (#190)

3 @ 85% (#170)

5 x #165

B: For time:

Run 800m

30 pull ups

30 front squats @ #135

30 pull ups

Run 800m

Time: 24:08

150906 Invictus

Warm up:

5 min DROMs

2 min Airdyne

A: 5 sets of:

Push press x 3 (#140)

Rest as needed. Build to today's heaviest triple

B: AMRAP9

-9 Burpee box overs

-9 push press (#100)

-9 ring dips

Score: 2 rounds + 9 BBO + 9 PP + 3 dips

150905 Invictus

Warm up:
5 min DROMs
2 min jump rope
3 x 7 box jumps

A: E2M20 (10 sets)
High Hang Clean + Hang Clean (#150)
Build in load only to the extent that mechanics and barbell speed permit.

B: For time:
Row 1000m (4:00 Airdyne)
20 HPC (#125)
100 Double Unders
Time: 12:06

150904 Aspiring Champs

Warm up:
5 min DROMs
500m row

WOD:
5 rounds for time:
20 Wall balls (#25)
60yd Sled push @ 90% BW (#190)
20 KB snatch; 10 ea. arm (#35)
20 sit ups
Time: 26:59

150903 Road work

2.25mi run

150902 Invictus

Warm up:
5 min DROMs

WOD:
AMRAP30
Run 400m
5 pull-ups
10 push-ups
15 air squats
Perform Cindy for time equal to run portion
Score: 6 runs + 75m, 10 rounds + 5 pull-ups

150831 Invictus

Warm up:
5 min DROMs

A: 5 sets of:
6 deadlifts
Build over 5 sets
#255 x 5

B: Christine
3 rounds for time of:
500m row (2:00 Airdyne)
12 Deadlifts @ 3/4 BW (#155)
21 box jumps 2 20"
Time: 12:07

150830 Invictus

Warm up:
5 min DROMs

A: 10min to work on jerk footwork and technique

Followed immediately by:
E2M10 (5 sets)
Jerk X 1 rep (#185)

Build to heavy single

B: 3 rounds for time of:
15 Push press (#100)
15 strict pull-ups
30 Double unders
Time: ~12:00

150827 OBX

Warm up:
5 min DROMs

5 rounds for time of:
20 #55 KB swings
runs 200m
10 Ring dips
Time: 11:41

150826 OBX CrossFit

For time:
100 squats
90 Traveling lunges
80 Mtn Climbers
70 Push-ups
60 TTB (30)
50 Box jumps 24"
40 #70 KB SDLHP
30 Shoulder taps
20 Sandbag squat cleans
10 Wall walks
Time: 31:30

C/O:
4 min AirDyne
500m row

150823 OBX

10 rounds of:
10 KB swings (#55)
run 100m
10 Burpees

150822 Invictus

Warm up:
5 min DROMs

A: E2M10 (5 sets)
20 walking lunges (#45)

B: E3M15 (5 sets)
Bench Press 4-6 (#175)

C: 3 sets of
Single arm DB rows x 8 ea hand @2111 (#45)
Rest :45
Hollow rocks for :60
Rest :45

150820 Aspiring Champs

Warm up:
5 min DROMs
500m row

WOD:
Fight Gone Wrong
3 rounds for max reps of:
1 min push-ups
1 min Hang Cleans (#75)
1 min Bent over rows (#75)
1 min Thrusters (#75)
1 min Lunges
1 min rest
Score: 290

150819 Invictus

Warm up:
5 min DROMs

A: 3 rounds for time of
3:15 AirDyne
400m run
20 TTB
Time: 22:12

150818 Invictus

Warm up:
5 min DROMs
Burgener warm up

A: E2M20 (10 sets)
High hang snatch + Hang snatch
Work up to a heavy set
#110

B: 3 rounds for time of:
10 strict C2B pull-ups
10 deadlifts #185
50 Double unders
Time: 12:52

Roadwork

Run 2.5mi

150816 Invictus

Warm up:

5 min DROMs

7 KB goblet squats #55

3 Box jumps

WOD:

In teams of 2 with only 1 partner working at a time complete the following in 30 min:

400M run

30 KB swings (#55)

20 box jump overs

Score: 4 rounds + 400m

150813 CrossFit Decimate

Wam up:
5 min DROMs
600m row every 200m 6 burpees over the rower

Skill:
EMOM6
5 Push jerk @ #115

WOD:
AMRAP16
12 wall balls
6 burpees
1 rope climb
Score: 5 rounds + 18

150807 Aspiring Champs

Warm up:
2 min jump rope
Couch stretch

WOD:
5 rounds for time of:
25 #45 Thrusters
25 #50 KB Swings
30yd sprint
30yd traveling lunges
Time: 20:13

150806 Invictus: CrossFit Games Open 15.5

Warm up:
5 min DROMs
shoulder pass throughs
10 stick overhead squats

WOD:
15.5
For time:
27 cal row (Airdyne)
27 Thrusters #95
21 cal
21 Thrusters
15 cal
15 Thrusters
9 cal
9 Thrusters
Time: 18:22

150805 Invictus

Warm up:
5 min DROMs

A: E8M40 (5 sets)
800m run
12 strict pull-ups
12 HSPU or L-seated DB presses (#35)
Note working time.
5:45 - 5:36 - 5:43 - 5:53 - 6:01

150803 Invictus

Warm up:

2 min Airdyne

5 min DROMs

A: Back Squat

E2M10 (5 sets)

6 x 65% #145

4 x 75% #165

2 x 85% #185

2 x 90% #205

1 x 95% #210

Then...

E3M6

1 x 101% #215

B: E4M20 (5 sets)

20 Wall balls

50 DU's

Working time: 3:06 - 3:05 - 3:05- 3:01 - 3:28

150801 Invictus

Warm up:
5 min DROMs

A: For max reps 5 rounds of:
30 sec muscle up (1:1 pull-up:ring dip) 8:5-8:5-6:5-5:5-5:4
30 sec rest
30 sec push-ups 16-12-12-8-8
30 sec rest
30 sec TTB 8-8-8-9-6
30 sec rest

B: For time:
Airdyne 50 cals
50 KB swings @ 55#
Run 800m
Time: 12:52

150731 Aspiring Champs

Warm up:
5 min DROMs
500m row
1 min jump rope
10 GHD sit-ups
10 Glute ham raises

A: Five rounds for time of:
500m row
500m run
25 box jumps
Time: 28:57

150729 Roadwork

Run 3.5 mi

150728 Invictus

Warm up:
5min DROMs

A: Overhead squat 5 x 3
work up to heavy triple
#145

B: AMRAP9
3 hang power snatch (#95)
6 overhead squats (#95)
9 over the bar burpees
12 pull-ups
Score: 2 rounds + 3 hps + 6 ohs + 9 burpees + 5 pull-ups

150727 Roadwork

Run 2.5 mi w/ Noah riding his bike.

Big weekend for my boy. Noah is now riding his bike on his own without issue. It was so nice with just the 2 of us hitting the road this morning. Couldn't have been happier when I asked if he wanted to go with me on my run and he said "yes".

150726 Invictus

Warm up:
5 min AirDyne
5 min DROMs
Burgener warm-up
Barbell complex

A: With a 1:2 work:rest, complete 3 rounds of:
1:50 Airdyne
8 Front Squats @ #145

Then...

B: With a 1:2 work:rest, complete 3 rounds of:
1:50 Airdyne
8 Thrusters @ #95

Time: 51:17

150724 Aspiring Champs

Warm up:
5 min DROMs
500m row

WOD:
5 rounds for time (40 min cap):
50 Double unders
4 lengths sled push #145
15 rope slam burpees
10 #50 sandbag toss over the box jump overs
Time: 38:53

150723 Roadwork

Run 3.5 mi
w/ 4 rounds of:
6 pull-ups
10 push-ups
Time: 38:03

150722 CF Open 15.4 Scaled

Warm up:
5 min AirDyne
5 min DROMs

15.4
AMRAP8
10 #95 Push-press
10 #115 Clean
Score: 2 rounds + 1 PP

150721 Road work

Run 2.5mi
w/ 10 30m hill repeats
3 x 6 pull-ups
2 x 10 push-ups

150720 Invictus

Warm up:
5 min DROMs
10 goblet squats

A: E2M12
1: 2 rope climbs
2: :45 sec L-Sit holds
3: 5 wall walks

B: AMRAP 15
600m run
15 strict pull-ups
15 #55 KB swings
Score: 2 rounds + 400m

150718 Spartan race

Ran the course in 4:15. Pace was slow with waiting for teammates and backups on the course. Obstacles were fun. Only had to do 60 burpees. Missed the spear throw and fell off the traverse wall.

150715 Invictus

Warm up:
5 min DROMs
15 KB swings

A: Cindy
AMRAP20
5 pull-ups
10 push-ups
15 air squats
Score: 8 rounnds + 5 pull ups + 10 push ups

150714 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: E2M10 (5 sets)
5 KB Clean & Press ea. side (#55)

B: EMOM15
3 Ground to overhead (#95)
6 Burpees over the bar

If you fail to complete the round in the minute, finish all reps and sit out for the remainder of the minute. Restart at the top of the following minute.

C: E2M10 (5 sets)
100m farmer carry AHAP (#55/#60)

150713 Spartan Training

run 3.5 mi in 32min

150712 Invictus

Warm up:
2 min jump rope
5 min DROMs
10 push ups
10 goblet squats
10 Good mornings

A: E2M10 Bulgarian Split squats w/ front-racked KB
1: 20# x 8
2: 35# x 6
3: 35# x 6
4: 55# x 6
5: 55# x 6

Then...
21-15-9 55# KB goblet squats

B: AMRAP 15
30 weighted box overs 35#
30 Double unders
30 DB 35# push press
Score: 2 rounds

150710 Spartan training

run 4.4 mi in 40 min

150709 Invictus

Warm up:
5 min DROMs
2 min jump rope
10 air squats

A: E2M16 (4 sets)
1: 2 weighted pull-ups, 4 strict pronated pull-ups, 6 supinated pull-ups (#20)
2: Bench press x 8 @20x1 (#135)

B: For time:
1000m row (3:30 Airdyne)
20 strict handstand push-ups (knees on box)
30 ring dips
40 push-ups
Time: 22:03

150706 Invictus

Warm up:
5 min DROMs

A: AMRAP10 1:1 work:rest
10 push press (85#)
5 over the bar burpees
Score: 5 rounds + 7 push press

Rest 5 min

AMRAP10 1:1 work:rest
150m row (:30 air dyne)
15 heavy KB swings (55#)
Score: 4 rounds + :30 airdyne + 8 KBS

150701 15.3 Open Workout (scaled)

Warm up:
5 min DROMs
100 jump ropes

WOD:
AMRAP 14
50 wall balls
200 single unders
Score: 2 rounds + 50 wall balls

150629 Invictus

Warm up:
2.5 min Airdyne

A: E2M16 (8 sets)
Front Squats:
1: 3 @ 65% (125)
2: 3 @ 75% (140)
3: 2 @ 85% (160)
4: 2 @ 90% (170)
5: 1 @ 95% (180)
6: 2 @ 90% (170)
7: 4 @ 85% (160)
8: 6 @ 80% (150)

B: AMRAP 12 1:1 work:rest
1 Power clean @ 110#
2 Front Squats @ 110#
4 Front rack reverse lunges @ 110#
8 C2B pull-ups
Score: 5 rounds + 1 PC + 2 FS + 4 Lunges

150628 Spartan Training

Warm up:
5min DROMs

Strength:
Barbell Complex 100# x 5
5-deadlifts
5-power cleans
5-front squats
5-shoulder presses
5 back squats

7 sets of:
5 push-ups
3 pull-ups

Conditioning:
3.5 mi run

150626 Aspiring Champions

Warm up:
3 min spin bike
5 min DROMs

A: "Jackie"
For time:
1000m row
50 45# Thrusters
30 Pull-ups
Time: 12:00

B:
Bar dips 2 x 7
Hang snatch 3 x 3 @ 65 - 109 - 109
Monkey bars x 2

150625 Run

3.1mi run in 38:48
Ran with Mark Shimp @ slow pace 12:15mi/min

150624 Invictus

Warm up:
5 min DROMs

A: E2MOM18
1: Muscle up progression (red band) x 2-5
2: HS wall run x 5
3: TTB x 5-8 @ 3111

B: E4M20
1: Airdyne x 1:50
2: 40 Double Unders
3: 20 push-ups (20-15-20-15-10)

150622 Invictus

Warm up:
5 min DROMs

A: Jerk work up to 135# x 3

B: 3 sets for max reps:
:60 GTO @115# (6 | 8 | 8)
:60 box jumps (12 | 15 | 15)

150623 Run

2.5 mi run

150619 Aspiring Champions

Warm up:
5 min DROMs

Conditioning:
For time (40 min cap)
50 wall balls
400m run
50 Burpees
400m run
50 box jumps
400m run
50 cal row
400m run
50 KB swings (40#)
400m run
50 traveling lunges
Time: 38:35

Cool down:
500m row

150618 Yoga

Morning yoga for 35 min

150617 Run

Spartan training

Warm up:
5 min DROMs

Run 3.4 mi in 30:34

Then

Push ups 3 x 15

150616 Run

Warm up:
5 min DROMS

Run 2.5 min in 24:44
w/ 1 set monkey bars
Pull-ups 2 x 6

Then
Plyo push-ups 3 x 10
KB presses @ 35# 2 x 12 ea. side

150615 Invictus

Warm up:
5 min DROMs
400m run

Conditioning:
For time:
40 Wall balls
400m run
40 Burpees
400m run
40 wall balls
Time: 14:18

150613 Run

2.5mi run in 26 min

150612 Roadwork

Run 3.2 mi in 27:40

150610 Active Recovery

Run 2.5mi w/ 7 hill repeats

150609 Invictus

Warm up:

5 min DROMs

2 min jump rope

Conditioning:

4 rounds for max reps of:

:60 KBS (55)

:60 rest

:60 push ups

:60 rest

:60 box jump overs

:60 rest

:60 push press (85)

:60 rest

Score: 333

150608 CF Open 15.2 (scaled)

Warm up:
5 min DROMs
2 min jump rope

Conditioning:
0:00 - 3:00
2 rounds of:
6 overhead squats (85)
6 pull-ups
3:00 - 6:00
2 rounds of:
8 OHS
8 PU
6:00 - 9:00
10 OHS
10 PU
Continue pattern until you cannot complete both rounds in 3:00.
Score: round 12; 12 OHS + 6 PU

150605 Aspiring Champs

Warm up:
5 DROMs
500m row

Conditioning:
For time (40 min cap)
400m run
50 wall balls
400m run
50 Burpees
400m run
50 box jumps
400m run
500m row
400m run
50 KB swings (50#)
400m run
50 traveling lunges
Time: 39:17

150603 Invictus

Warm up:
5 Min DROMs
Box jumps 2 x 8

A: E2MOM10 (5 sets)
High Bar Back Squat
6 x 65% (145)
4 x 70% (160)
2 x 80% (175)
2 x 85% (185)
1 x 90% (205) felt good did #210

then...
1 x max reps @ 85% (185 x 13)

B: E4MOM20 (5 sets)
Airdyne :45
20 walking lunges w/ farmer carry 35#

150602 Invictus

Warm up:

5 min DROMs

Banded crossovers x 10 (pull downs, 90/90, victory)

A: 12min to work up to 1RM weighted pull-ups (60#)

then...

AMRAP3 strict pullups (19)

B: For time:

10-9-8-7-6-5-4-3-2-1

Ring dips

C2B pullups (red band)

Time: 15:47 

150601 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: E2MOM16
Front squat x 2-3 (up to 175#)

B: 3 rounds for time:
- Run 400m
- 30 Double Unders
- 20 Deadlifts @ 125#
- 10 Front Squats @ 125#
Time: 21:08

150529 Aspiring Champions

Warm up:
5 DROMs
Hip flossing

Conditioning:
For time (40 min cap)
400m run
50 wall balls
400m run
50 Burpees
400m run
50 box jumps
400m run
500m row
400m run
50 KB swings (50#)
400m run
50 traveling lunges
Time: 39:40

150528 Invictus

Warm up:

5 min DROMs

2 min jump rope

A: Four sets of:

Single arm presses x 10 @ #35

rest 2-3 min

B: AMRAP10

10 push press (95/65) 75#

10 overhead reverse lunges (95/65) 75#

10 over the bar burpees

Score: 3 rounds

C: EMOM6

min 1: lean away pull-ups (ring rows) x 4 @ 4111

min 2: Bottoms up KB carry x 25yd ea arm (35#)

150527 Recovery Run

Warm up:

5 min DROMs

Run 2.57 mi 

Time 25:18

Avg. Pace 9'50"

Avg Heart Rate 159

First run with Apple Watch.

150525 Active recovery

5 yr CrossFit birthday

19.6mi ride in 1:16 with Bill Davis

150524 Invictus

Warm up:
5 min DROMs
2 min jump rope
1 x 10 banded crossovers


CrossFit Games Open 15.1 - Scaled Division
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85/55 lbs)
5 snatches*(85/55 lbs)
*ground-to-overhead allowed When the clock hits 9:00…
Score: 2 rounds + 15 + 10 

Against a 6-minute running clock, find your 1-RM Clean and Jerk
165#

Then...
3mi training run

Then...
200m 65/55 farmers carries

150522 Spartan Training Run

Run 2.56mi in 21:00

150521 Invictus

Warm up:
5min DROMs
10 air squats

A: E10M40 (4 sets)
-Run 800m
-15 HSPU (45# plate)
-15 pull-ups (red band)
-15 ring dips (bar dips)

150520 Invictus

Warm up:
5 min DROMs


A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat 
*Set 1 – 6 reps @ 65% (145)
*Set 2 – 4 reps @ 75% (165)
*Set 3 – 2 reps @ 80% (175)
*Set 4 – 2 reps @ 85% (185)
*Set 5 – 1 rep @ 90% (205)

followed by…

One set of: Back Squat x Max Unbroken Reps @ 83% (180 x 14)
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters (Airdyne)
8 Front Squats (175/115 lbs) 120#
12 Toes to Bar

150519 Invictus

Warm up:
5 min DROMs
Hamstring flossing
2 min Jump rope


A. Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+
65, 75, 85, 95, 105, 115, 125, 135, 145(f-f-f-f)

B. Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (155/105 lbs) 105#
30 Double-Unders
Score: 2 rounds

150517 Spartan Training

8.5 mi run in 2:46 @ Valley Forge

150514 Run

Recovery Run
2.39 mi in 21:10

150513 Aspiring Champions

Warm up:
1 min jump rope
5 min DROMs

Conditioning:
In 40 minutes and teams of 3 complete 3 rounds of:
-100 Wall Balls
-1000m row
-300yd sled push
-100 Tire flips
Break up the work as needed and all team members can be working at the same time
Score: Completed WB, ROW, Sled and 130 tire flips

150512 Run

Run 2.56mi in 21:09

150511 Invictus

Warm up:

5 min DROMs

1 x 10 banded crossovers (pull down, 90/90/ victory)

A: E2MOM18

-3 roll to candlestick + 3 low ring MU progressions

-20 Shoulder taps

-16 Alternating pistols

B: EMOM24

-:45 Airdyne

-15 KB Swings @ 55#

-10 Thrusters (75#)

-12 C2B pull-ups (red band assist)

150509 Cycling

Ride with Bill Davis
21.7 mi in 1:25

150508 Aspiring Champions

Warm up:
5 min DROMs

Conditioning:
Filthy Fifty
For time:
50 Air Squats
50 Wall Balls
50 Cal Row
50 50# KB Swings
50 Sit-ups
5 x 30yd Sled push
50 Push-ups
50 Mountain Climbers
50 Lunges
50 Box Jumps
Time: 22:49

150505 Invictus

Warm up:
5 min DROMs
400m run

For time:
800m med ball run
50 Burpee Wall balls
100 Push-ups
150 Double Unders
200m Walking Lunges w/ med ball
Time: 50:22

150504 Invictus

Warm up:
5 min DROMs
400m run

A: Deadlift
115 x 8
155 x 8
185 x 6
205 x 6
225 x 4
250 x 4
Rest 2 minutes

B: Complete rounds of 30, 20 and 10 reps for time of:
55# KB Swings
Shoulder to Overhead (115/75) 75#
Pull ups (red band assisted)
Time: 11:58

150501 Invictus

Warm up:
5 min DROMs


A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

B. Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
Worked up to 175#

C. CrossFit Games Open Event 11.3 Complete as many reps as possible in 5 minutes of:
Squat Clean & Jerk (165/110 lbs) (115# x 14)

150429 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: 3 sets of:
Weighted strict pull-ups x 3 (red band assist)
Rest :30
Weighted strict chin-ups x 3 (no weight)
Rest :30
Strict pull-ups x max reps (3 w/ red band)
Rest :30
Strict chin-ups x max reps (3)

B: E8MOM32 (4 sets) AFAP:
Row 500m (Airdyne 1:50)
Run 400m
30 push ups

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

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

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#)

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

150420 Yoga

40 min of yoga

150419 Softball

Double-header. 4 hits. Split 1-1

150418 Invictus

Warm up:
5 min DROMs
Burgener warm up

A: E2MOM20 (10 sets)
Clean: work up to 1 RM (200#)

B: AMRAP10
- 5 GTO @ 145#
-10 Burpees over the bar
-15 Strict pull-ups (chin-ups)
Score: 2 rounds + 4 GTO

150416 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: E3M for 18 (6 sets) rotate through:

• rope climbs; no more than 4 (subbed 7 banded crossovers w/ purple bands; pull downs, victories, 90/90)
• free standing hand stands
• roll to candlestick x 10

B: 3 sets of:

• 3 min Airdyne
• 2 min HSPU (8-9-8)
• 1 min strict pull ups (chin ups) (9-10-11)
• Rest 3 min

150415 Invictus

Warm up:
5 min DROMs
10 Goblet squats
2 x 8 Box jumps

A: Back Squat E2MOM for 12 (6 sets)
5 x 55% (125)
5 x 65% (145)
3 x 75% (165)
2 x 85% (185)
2 x 90% (205)
1 x 95% (215)
Rest 2 min then...

E3MOM for 6
1 x 101-105% (230)

B: For time
50 Wall balls
25 TTB
40 Wall balls
20 TTB
30 Wall balls
15 TTB
Time: 15:56

150413 Invictus

Warm up:
5 min DROMs

A: 15 min AMRAP 1:2 work:rest
7 Burpee box jump overs
7 Barbell Thrusters (105#)
7 C2B pullups (Timed dead hangs @ :30)

Rest until clock hits 20:00 then...

B: 15 min AMRAP 1:1 work:rest
9 Burpee box jump overs
9 Push press (105#)
9 ring dips

A score: 2 rounds + 7 bbjo + 4 thrusters
B score: 2 rounds + 9 bbjo + 9 PP + 5 dips

150412

Warm up:
5 min DROMs

A: Crossover symmetry drills
-Pull downs 3 x 8
-90/90 3 x 8
-Victory 3 x 8

B: Airdyne for 5 min

C: Kettlebell swings (1:1 work:rest)
5 x 15 @ 55#

D: Turkish Get up
10 (5 ea side) @ 35#

150410 Aspiring Champions

Warm up

5 min DROMs

Conditioning:

Fight Gone Bad

3 x 5 1min stations

Wall Balls

Sumo deadlift highpull (75#)

Box jumps

Push press (75#)

Row for cals

Scores:

1: 32, 24, 19, 24, 12

2: 29, 17, 15, 17, 12

3: 22, 16, 12, 20, 12

Total: 283

Spartan 30/30
2:05

150408 Invictus

Warm up:
5:00 DROMS

A: Back Squat E2MOM for 16 (8 sets)
5 x 55% (125)
5 x 65% (145)
3 x 75% (165)
2 x 85% (185)
2 x 90% (205)
1 x 95% (215)
2 x 90% (205)
1 x 90% (205)

B: 3 rounds for time:
Row 500 (2:00 Airdyne)
10 Hang Squat Cleans (105)
10 Front Rack Lunges (105)
Time: 16:40

C: Spartan 30/30
1:47

150407 Invictus

Warm up:
5 min DROMs
10 wall slides
Burgener warm up

A: E2MOM for 20 min (10 sets)
Snatch (65-85-95-105-115-125-130-130-130-130)

B: For time:
5 Power snatch (105#)
10 box jump over
10 Power snatch (100#)
20 box jump over
15 Power snatch (95#)
30 box jump over
Time: 11:22

C: Spartan Burpees 30/30
Time: 1:48

150406 Invictus

Warm up:
5min DROMs
Band Crossovers (3-positions) 2 x 10

A: E2M for 18 min
-3 roll to candlestick + 3 MU progressions (low rings, feet on floor)
-20 shoulder taps
-:45 sec of L-sit holds

B: 25 min AMRAP
In 3 min:
-5 Burpee TTB
-400m run
-ME chinups

Scores: 1: 4, 2: 4, 3: 2, 4: 3, 5: 3

C: Spartan 30/30 (30 days of 30 burpees)
Time: 1:54

150403 Aspiring Champs

Warm up:
5 min DROMs
500m row
Burgener warm up
5 min jump rope

"The Gauntlet"
2 rounds for time (40min cap) of:
800m run
150 yd b/w sled (205#)
25 KBS (45#)
25 Double Unders
25 Wall balls
1000m row
25 box jumps (24")
Time: 38:13

30 Burpees in 30 Days challenge
30 in 2:06

150402 Yoga

Yoga 25 min

30 Burpees in 2:04

150401 Invictus

Warm up:
5 min DROMs

A: E2MOM 4 16 minutes (8 sets)
Front Squat x 3-4 (175# x 3)
Increase load from last week (135)

B: For time:
Row 1000m (Airdyne for 4:00)
75 KB swings
50 Wall balls
Time: 11:48

C: EMOM 4 6 minutes
min1: ring rows x 4 @ 4111
min2: bottoms up KB walk x 25yds ea arm

D: Spartan 30 Burpees for 30 Days Challenge
30 in 2:10

150331 Invictus

Warm up:
5 min DROMs
Xiaopeng x 5 @ 5#

A: Unsupported strict press x 5 @ 5% more than last week (120#)
Rest 60 sec.
Alternating pistols 12-16 (sit back to 20" box)
Rest 60 sec.

B: 12 min AMRAP
5 HSPU (to 45# plate)
10 TTB
15 Ring Dips
30 Double Unders
Score: 2 rounds + 1 HSPU

150330 Yoga

40 min yoga

150329 Invictus

Warm up:
5 min DROMs

Conditioning:

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
“Dissecting Kelly”

• 400 Meter Run
• 30 Box Jumps (24″/18″)
• 30 Wall Ball Shots (20/12 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

150327 Aspiring Champions

Warm up

5 min DROMs

Conditioning:

Fight Gone Bad

3 x 5 1min stations

Wall Balls

Sumo deadlift highpull (75#)

Box jumps

Push press (75#)

Row for cals

Scores:

1: 31, 23, 27, 20, 7

2: 29, 16, 18, 17, 8

3: 25, 15, 14, 17, 7

Total: 274

150325 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: 4 sets of:
Weighted pull-ups x 2 (25)
Rest 30 sec
Strict pull-ups x ME (6-6-5-5)
Rest 3:00

B: 3 sets for max reps/cals
60 sec row (Airdyne)
30 sec rest
60 sec KB swings (55#)
30 sec rest
60 sec renegade rows
30 sec rest
Score: 149

150324 Invictus

Warm up:
5 min DROMs
3 x 8 box jumps

A: E2MOM 4 10
Back Squat
5 x 120
5 x 140
3 x 160
2 x 180
2 x 205

Then E2M4 4
Squat 5 x 200

B: 2 sets of:
3 min AMRAP
10 GTO (95)
10 Overhead squats (95)
10 Burpees
Rest 3 min
Scores:
1: 10-10-9
2: 10-10-10-2

150323 Invictus

Warm up:
5 min DROMs
band pull-aparts

A: Seated strict press 5 x 5 @ 115#

B: in 7 min:
- 2:00 Airdyne
Then
5:00 AMRAP of:
5 single-arm presses 35#
10 box jump overs
Score: 4 rounds + 5 presses

150322 Invictus

Warm up:
5 min DROMs
Burgener warm up
xiaopeng 2 x 5 ea side (5#)

A: Snatch EMOM 4 10 min (75#)

B: 3 rounds for time of:
-10 power cleans (75#)
- 400 m run
Time: 13:43

First time pulling in a while because of bicep. Felt pretty good. I felt slow but movement was good.

150320 Aspiring Champions

Warm up

5 min DROMs

Xiaopeng

500m row

running

Burgener warm-up

Conditioning:

Fight Gone Bad

3 x 5 1min stations

Wall Balls

Sumo deadlift highpull (75#)

Box jumps

Push press (75#)

Row for cals

Scores:

1: 29, 20, 19, 22, 10

2: 30, 18, 23, 17, 9

3: 25, 12, 28, 15, 10

Total: 277

150318 Invictus

Warm up:
 5min DROMs

A: Every 2 min for 16 min
Front Squat 120 x 4 (120 x 5, 130 x 1, 135 x 2)
Used wrong weight. Would have been 170#

B: 6 min AMRAP
30 wall ball
30 pull-ups
30 double unders
Score: 30 + 30 + 19

150317 Invictus

Warm up:
5 min DROMs

Conditioning:
3 min AMRAP x 5:
10 single-arm DB snatch
5 Burpee box over
5 TTB
Rest 3:00
Score: 1 + 10 + 5 | 2 + 7 | 2 + 4 | 2 + 1| 2 + 2

150315 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: Deadlift 245# x 3 x 3

B: 3 rounds for time of:
20 push-ups
20 alternating front rack reverse lunge (95#)
Time: 10:52

C: Hollow hold 8 x 20 sec; rest 10 sec.

150313 Aspiring Champs

Warm up:
5 min DROMs
500m row
3 rounds of:
10 GHD sit-ups
10 Back extensions

"The Gauntlet"
2 rounds for time (40min cap) of:
800m run
150 yd b/w sled (205#)
25 KBS (45#)
25 Double Unders
25 Wall balls
1000m row
Time: 33:58

150311 Invictus

Warm up:
5 min DROMs
Box jumps 3 x 8

A: Squat E2MOM410min
5 x 45-55% (120)
5 x 55-65% (140)
3 x 65-75% (160)
2 x 75-85% (180)
2 x 80-90% (205)

B: E2M44min
Squat 75% (165) x 10

C: 12 min AMRAP
3 push press
6 box jump overs
9 KBS (55#)
Score: 7 rounds

150309 Invictus

A: Jerk 5 x 1 (165#)

B: For Time
-21 Burpees
-15 Thrusters (75)
-9 Barbell Rows (75)
-800m run
-9 Barbell Rows
-15 Thrusters
-21 Burpees
Time: 13:12

150308 Invictus

A: 15 min to 1RM Front Squat (180)

B: EMOM for 15 min

-5 FS @ 65-75% of 1RM (120)

-200m run

-20 ring dips, or how many you can get done in :45 (7,8,7,7,5)

C: EMOM 4 6 min

-KB Row (55#) x 5 @ 4-1-1-1

-Bottom's Up Kettlebell Carry 25 yd ea. arm

150306 Invictus

30 min AMRAP of:

1 min AirDyne

15 push-ups

30 box jump overs

30 goblet squats (35#)

1 min rest

Score: 3 rounds + AirDyne + Push ups + BJO + 4 Goblet squats

150305 Deadlift

A: Work to 5 RM Deadlift (245)

Then

185 x 15-12-9

B: 6 min AMRAP

15 push-ups

15 GHD sit-ups

Score: 3 rounds + 9 push-ups

150303 Front Squat

Warm up:

5 min DROMs

A: Front Squat 175# x 2-3-3-2-2

B: 6 min AMRAP

3 KBS (55#)

3 Over the bar burpees

6 KBS

6 OBB

9

9

12

12...

Score: 12 rounds + 3 KBS

150302 Back Squat

Warm up:

5 min DROMS

Box jumps 3 x 8

A: High Bar Back Squat

115 x 5

135 x 5

155 x 3

175 x 2

200 x 2 x 2

165 x 10 x 2

B: Bulgarin Split Squat

3 x 8 ea side 35/25 KB

150228 Invictus

A: Seated Strict Press 5 x 5-6 (6 x 105#)

B: In 2 min rounds
-Run 200m
-ME ring dips (blue band)
-Rest 2 min
Repeat x 4

Score (dips): 11, 15. 16, 13

150227 Aspiring Champions

Warm up:

15 min DROMs

A: 2 rounds for time of:

40 min cap

800m run

150 yd B/W sled push

1000m row

25 wall balls

Time: 26:30

150225 Invictus

Warm up:
5 min DROMs
Box jumps 3 x 8

Deadlift:
Work up to 5RM (240#)
Then
165# x 10 x 2

Conditioning:
3 rounds for time of:
30 overhead walking lunges (25#)
15 Push-ups
400m run
Time: 14:51

GHD Sit ups 2 x 15

150224 Invictus

Warm up:
5 min DROMs
3 x 8 box jumps

A: High Bar Back Squat
5 x 110
5 x 130
3 x 150
2 x 170
2 x 190

Then...

Squat 165# x 10 x E2MOM44

B: 12 min AMRAP (1:2 work:rest)
KB squat clean 55# x 3
6 Burpee box jump overs
Score: 5 rounds

150221 Deadlift

Warm up:
5 min DROMs
2 min Jump rope

Strength:
A: Deadlift work up to 3RM (260#)

B: Deadlift 160# x 21-15-9

C: KB Shoulder press 35# x 10 x 3 each arm

D: KB Goblet squat 55# x 10 x 3

150220 Aspiring Champs

Warm up:
5 min jump rope
5 min DROMs

2 rounds for time of:
B/W sled push for 150 yds
.5 mi run
50 air squats
50 cal row
Time: 27:06

150219 Bench

Warm up:

5 min DROMs

2 min jump rope

Strength:

Bench Press

work up to 2RM (190#)

2 rounds of 10 @ 160#

150217 Invictus

AM: Yoga

PM:

Warm up:
5 min DROMS
2 min jump rope

Conditioning:
For time:
50 KBS (35#)
Run 400m
50 Barbell Thrusters (45#)
Run 400m
40 Burpees
Run 400m
50 Barbell Thrusters
Run 400m
50 KBS
Run 400m

Cool down:
Walk .5 mi

150216 Back Squats

Warm up:

5 min DROMs

2 min jump rope

Box jumps 3 x 8

A:

High Bar Back Squat 

Work up to 185# x 5 x 3

B:

Bulgarian Split squats (35#/20#) 3 x 8 ea. side

C:

KB Shoulder press 35# x 10 x 3 ea. side

Ring Push-ups 3 x 10 

150214 Deadlifts

Warm up:
5 min DROMs
3 min jump rope

Work up to heavy 5rm Romanian Deadlift (240#)

Then
185 x 10 x 2

GHD Sit-ups 3 x10
Back Extensions 3 x10

150213 Aspiring Champions: Filthy 50

Warm up:
5 min DROMs
3 min jump rope
Couch stretch

Conditioning:
For time (40 min cap)
50 Wall balls
800m run
50 Box jumps
800m run
50 Push ups
800m run
50 Sit ups
800m run
50 KBS (35#)
800m run
Time: 32:30

150211 Bench

Warm up:
5 min DROMs
2 min Airdyne

A: Bench Press
5 @ 95
5 @ 120
3 @ 140
2 @ 160
2 @ 180

E2M44M
10 x 140

B: 3 rounds of:
10 GHD sit-ups
10 Back extensions

150210 Invictus

Warm up:

5 min DROMs

2 min jump rope

2 x 5 24" box jumps

A. Front Squat E2MOM412 and work to daily double or triple

185# x 2

B. For reps:

for 5 min, 1:1 work:rest;

5 GTO @ 95# (30 reps)

Rest 3 min

For 5 min, 1:1 work:rest;

15 wall balls (75 reps)

C. E2M46

DB rows 10-12/arm tempo: 2110

55# a couple rounds @35# for right arm

150209 Yoga

40 min yoga

150207 Invictus

Warm up:
5 min DROMs
2 min jump rope

A. Squat (1RM = 225)
E2M410
1- 5 @ 45-55 (110)
2- 5 @ 55-65 (130)
3- 3 @ 65-75 (150)
4- 2 @ 75-85 (170)
5- 2 @ 80-90 (190)

E2M44
2 x 10 @ 75% (160)

B. 2 sets for max reps
Wall ball x :60
Rest :60
KBS (35#) x :60
Rest :60
DB row @ 55# x :60
Rest :60

Scores:
1= 26, 31, 21
2= 24, 33, 18

150204 Invictus

It's been a tough couple of weeks. Tweaked my back doing deadlifts and a stomach bug kept me out of the gym. Now I'm back. It felt like my right bicep has been healing but I seem to have aggravated it again today with the ring rows.

Meeting with the Ortho last week (follow-up for ganglion cyst on wrist) I asked for him to take a look at it and he seemed to think it may be a slight bicep tendon tear. He said it could heal itself but if it really becomes an issue I should come back in for an MRI.

Warm up:
5 min DROMs
10 air squats
10 walkouts
200m run

Conditioning:
24 min AMRAP of:
1:1 work:rest for each movement
10 DB Ground to Overhead (35#'s)
200M Sprint
10 Ring Rows (2 rounds feet on box, 3 rounds feet on floor)
Score: 5 rounds + 10 DB GTO

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

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

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 

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

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

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

150105 Invictus

Warm up:
5 min Airdyne

A:
15-20 min to work up to daily 1RM Snatch (scaled to overhead squat @ 145#)

B:
14 min circuit of:
Every odd minute 3 power snatch @ 75-85% of daily 1RM (120#)
Every even minute 7 HSPUs (first 4 rounds were ME handstand holds. Last 3 were piked push-ups)

End of 2014. Beginning of 2015

Did some Invictus workouts and yoga during the Christmas holiday. Invictus workouts were scaled to the light side to allow more healing of my right bicep. Which BTW has been coming along since I picked up a copper-infused compression sleeve for my elbow.

I kept mental records for the past 2 weeks and that was about it.

Time to get back on track with workouts and nutrition (which was not optimal during the holidays, i.e., sugar, alcohol, etc.).