151008 Invictus

Warm up:

5 min DROMs

1 min Airdyne

A: Two sets of:

:60 Muscle ups (red band) 6 | 6

:60 rest

:60 Alt pistols 16 | 18

:60 rest

:60 L-seated DB press (#30) 19 | 20

:60 rest

:60 Strict chin-ups 9 | 10

:60 rest

:60 L-sit hold

:60 rest

B: EMOM9 (3 sets)

min 1 - :30 TTB 9 | 5 | 9

min 2 - :30 Airdyne

min 3 - :30 Ring dips 4 | 6 | 6

C: 3 sets of:

Reverse snow angels x 20

:30 rest

:60 hollow hold

:30 rest

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

150909 Invictus

Warm up:

5 min DROMs

2 min Airdyne

A: Complete as many reps as possible for each:

2 min Muscle Ups (red band progression): 12

1 min Rest

2 min alt pistols w/ KB (no weight; sit to 20" box) 26

1 min Rest

2 min L-seated DB Press (#35) 18

1 min Rest

2 min strict suppinated grip C2B pull-ups 14

1 min Rest

2 min max effort L-sit (knees tucked): :28

(only 1 attempt)

B: EMOM21

min 1 - 15 KB swings (#55)

min 2 - 8 Burpee Box Jump Over

min 3 - 10 TTB

Score:

R1: 33

R2: 33

R3: 33

R4: 33

R5: 31

R6: 28

R7: 30

150826 OBX CrossFit

For time:
100 squats
90 Traveling lunges
80 Mtn Climbers
70 Push-ups
60 TTB (30)
50 Box jumps 24"
40 #70 KB SDLHP
30 Shoulder taps
20 Sandbag squat cleans
10 Wall walks
Time: 31:30

C/O:
4 min AirDyne
500m row

150819 Invictus

Warm up:
5 min DROMs

A: 3 rounds for time of
3:15 AirDyne
400m run
20 TTB
Time: 22:12

150801 Invictus

Warm up:
5 min DROMs

A: For max reps 5 rounds of:
30 sec muscle up (1:1 pull-up:ring dip) 8:5-8:5-6:5-5:5-5:4
30 sec rest
30 sec push-ups 16-12-12-8-8
30 sec rest
30 sec TTB 8-8-8-9-6
30 sec rest

B: For time:
Airdyne 50 cals
50 KB swings @ 55#
Run 800m
Time: 12:52

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)

150520 Invictus

Warm up:
5 min DROMs


A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat 
*Set 1 – 6 reps @ 65% (145)
*Set 2 – 4 reps @ 75% (165)
*Set 3 – 2 reps @ 80% (175)
*Set 4 – 2 reps @ 85% (185)
*Set 5 – 1 rep @ 90% (205)

followed by…

One set of: Back Squat x Max Unbroken Reps @ 83% (180 x 14)
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters (Airdyne)
8 Front Squats (175/115 lbs) 120#
12 Toes to Bar

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

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

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

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

150106 Invictus' 12 Days of Christmas

Warm up:

5 min DROMs

For time:

25 Double unders

2 Power cleans 135/95 (95)

3 Ring dips

4 DB ground to overhead 45/30 (35# KB)

5 Burpees

6 TTB

7 Push-ups

8 Box jumps

9 KB swings (55#)

10 Pull-ups (ring rows)

11 Front squats 135/95 (95#)

12 Shoulder to overhead 135/95 (95#)

Time: 49:00

141209 Metcon

Warm up:
5 min DROMs
10 GHD sit-ups

Conditioning:
For time:
10 TTB
1:00 airdyne
10 burpee box overs
1:00 airdyne
10 TTB
1:00 airdyne
10 burpee box overs
1:00 airdyne
10 TTB
1:00 airdyne
Time: 12:44

141024 Outlaw (deload) + Aspiring Champions

Warm up:
5 min DROMs
10 35# KB Goblet squats

Power:
1) High Bar Back Squat 4 x 2 @ 65% (155)
2) Bench Press 4 x 2 @ 65% (130)

Conditioning (@ Aspiring Champions):
For time:
10-9-8-7-6-5-4-3-2-1 of
Squat Clean Thrusters 95/45 (95)
TTB
Time: 19:51

141018 Outlaw Power

Warm up:
5 min DROMs
10 55#KB Goblet squats
16 Bulgarian split squats

Power:
1) Squat 6 x 2 @ 80% (195)
2) Bench 2 x 2 @ 100% (200)

Conditioning:
4 rounds for total working time:
Run 400m
20 ring dips (15)
15 TTB
Rest 1:1
Time: 25:37

141008 Outlaw Power

Did the conditioning work that was scheduled for yesterday.

Warm up:
5 min DROMs
Cleans

Conditioning:
4 rounds of:
1:00 ME HSPU (to 45# plate)
1:00 ME Power Clean and Push Jerk 155/125 (125#)
1:00 ME TTB
1:00 Rest

140909 Outlaw Power

Warm up:
5 min DROMs
stick/barbel complex

Power:
1) 3-Position clean (floor, hang, power—NO DROP); Max for the complex (165#)

Accessory:
3 x ME UB strict muscle ups + ME UB kipping muscle ups; rest :90 (pull-ups/dips: 6/8, 5/7, 5/5)

Conditioning:
For time:
Run 400m
20 TTB
30 Thrusters 65/45 (45)
Run 800m
30 Thrusters 65/45 (45)
20 TTB
Run 400m
Time: 19:03

140903 Outlaw Power High Bar Back Squat

Warm up:
5 min DROMs
35# KB Goblet squats x 10
Bulgarian split squat x 10

Power:
High Bar Back Squat 6 x 3 @ 80% (195)

Conditioning:
12 min AMRAP of:
10 TTB
20 Wall balls
30 Lateral jumps over 12" hurdle
Score: 4 rounds

140820 Outlaw Power Back Squat

Warm up:
5 min DROMs

Power:
1) High Bar Back Squat 6 x 3 @ 80%
95 x 5, 120 x 5, 145 x 5, 170 x 3, 195 x 3 x 6

Conditioning:
12 min AMRAP of:
10 TTB
20 Wall Balls
30 Lateral jumps over 12" hurdle
Go all out at beginning, then taper but no resting.
Score: 3R + 10TTB + 11WB

Squats felt awesome today. Good speed coming out of hole, exploding at top and only using 1:00-1:30 rests between sets.