150528 Invictus

Warm up:

5 min DROMs

2 min jump rope

A: Four sets of:

Single arm presses x 10 @ #35

rest 2-3 min

B: AMRAP10

10 push press (95/65) 75#

10 overhead reverse lunges (95/65) 75#

10 over the bar burpees

Score: 3 rounds

C: EMOM6

min 1: lean away pull-ups (ring rows) x 4 @ 4111

min 2: Bottoms up KB carry x 25yd ea arm (35#)

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

150308 Invictus

A: 15 min to 1RM Front Squat (180)

B: EMOM for 15 min

-5 FS @ 65-75% of 1RM (120)

-200m run

-20 ring dips, or how many you can get done in :45 (7,8,7,7,5)

C: EMOM 4 6 min

-KB Row (55#) x 5 @ 4-1-1-1

-Bottom's Up Kettlebell Carry 25 yd ea. arm

141202

Warm up:
 5 min DROMs

A.
Three sets, not for time, of:
Alternating Pistols x 6-10 reps
Bottom’s Up Kettlebell Walk x 100′ each arm
Pull-Ups x 10 OR
Muscle-Ups x 3-5 reps

B.
Three rounds for time of:
10 Ground to Overhead (135/95 lbs) 95#
400 Meter Run

Time: 13:58