150925 Invictus

Warm up:
5 min DROMs
2 min Airdyne

A: 3 rounds of:
Weighted pull-ups x 2-3 (3 @ #20)
Rest 30 sec
Strict pull-ups x Max reps (8 | 6 | 6)
Rest 3:00

B: For reps, 4 rounds of:
60 sec Airdyne
60 sec rest
60 sec SDLHP (#45)
60 sec rest
60 sec burpee box-over
60 sec rest
Score: 160

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

150906 Invictus

Warm up:

5 min DROMs

2 min Airdyne

A: 5 sets of:

Push press x 3 (#140)

Rest as needed. Build to today's heaviest triple

B: AMRAP9

-9 Burpee box overs

-9 push press (#100)

-9 ring dips

Score: 2 rounds + 9 BBO + 9 PP + 3 dips

150424 Invictus

Warm up:
5 min DROMs

A: For time:
1000m row (4:00 airdyne)
25 Power Cleans 155/105 (115)
35 Pull ups
50 Burpee Box jump overs
35 Pull ups
25 Power Cleans
1000m row
Time: 35:18

150413 Invictus

Warm up:
5 min DROMs

A: 15 min AMRAP 1:2 work:rest
7 Burpee box jump overs
7 Barbell Thrusters (105#)
7 C2B pullups (Timed dead hangs @ :30)

Rest until clock hits 20:00 then...

B: 15 min AMRAP 1:1 work:rest
9 Burpee box jump overs
9 Push press (105#)
9 ring dips

A score: 2 rounds + 7 bbjo + 4 thrusters
B score: 2 rounds + 9 bbjo + 9 PP + 5 dips

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

150224 Invictus

Warm up:
5 min DROMs
3 x 8 box jumps

A: High Bar Back Squat
5 x 110
5 x 130
3 x 150
2 x 170
2 x 190

Then...

Squat 165# x 10 x E2MOM44

B: 12 min AMRAP (1:2 work:rest)
KB squat clean 55# x 3
6 Burpee box jump overs
Score: 5 rounds

141222 Invictus

Warm up:

5 min DROMs

A:

30 min AMRAP:

50 KB swings (55#)

50 Burpee box jump overs

50 wall balls

Score: 1 rounds + 50 swings + 9 burpees

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

141016 Outlaw Power

Warm up:

5 min DROMs

stick work

Power:

3 x 2 Rack jerks; Heavy but perfect (145#)

Conditioning:

For time:

100' HS Walk

5 rounds of:

15 Burpee box overs 24"/20" (20")

15 KB Swings (55#)

100' HS Walk

Time: 21:11

Shoulders were a bit sore so I skipped the HS walks.

140914 Outlaw Power

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Clean & Jerk up to 80% (155#) or more if feeling well (180#)
2) Snatch up to 80% (110) or more if feeling well (135#)

Conditioning:
7 rounds for total working time of:
10 Burpee box jump overs 24/20 (20")
5 muscle-ups (blue band)
Rest 1:1
Time: 19:54

140806 Outlaw Power Test Week

Warm up:

5 min DROMs

Power:

1) Bench Press establish a 1RM (220)

Conditioning:

For time

30 Burpee Box Jump Overs 24"/20" (20")

30 Front Squats @ 65% (150#)

30 Burpee Box Jump Overs 24"/20" (20")

Time: 16:50

140514 Outlaw Power Hang Cleans

Warm up:
5 min DROMs
Stick/barbell complex

Power:
Work up to 3RM Hang clean w/ 3 sec pause @ knee (170#)
Then 1x3@95% (160#), 1x3@90% (155#)

Accessory:
1A) Weighted GHR 3 x 15, rest when needed (BW)
1B) GHD Sit-ups 3 x 25, rest when needed

Conditioning:
4 rounds of
1:00 ME DU's
1:00 ME Row for cals (45# SDLHP)
1:00 ME Burpee Box Over 24/20" (20")
1:00 Rest

DU's went surprisingly well. Haven't done them much lately but a few times I got into a really good groove and knocked out 30+.

140513 Outlaw Power Shoulder Press 3-3-3+

Warm up:
5 min DROMs

Power:
Mid Hang Power Snatch 3RM (125#)
Shoulder Press 3-3-3+
125-140(6)

Accessory:
1A) 3 x ME Pull-ups, rest :90 7-7-6
1B) 3 x 10 Weighted Sit-up, rest :90 15#-15#-25#

Conditioning:
10 min AMRAP
200' (50' x 4) Shuttle Run
20 DB Ground to Overhead 50/35# (35#)
50' Handstand Walk (50 shoulder taps)
20 DB Burpee 20" Box Overs 50/35# (35#-17 reps)