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