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 

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)

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

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

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#

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