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

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

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

150923 Roadwork

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

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

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

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

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

150723 Roadwork

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

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

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

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

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

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

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)

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

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

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