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