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