151004 Invictus

Warm up:

5 min DROMs

Airdyne 2 minutes

A: EMOM20 (5 sets)

22 Walking lunges #45/#45

B: E3M15 (5 sets)

Bench 3-5 Set a daily 5RM (#180 x 5 then #185 x 3)

C: 3 sets of:

Single arm DB rows x 8 ea hand @ 2111 (#45)

Rest :45

Hollow hold for :60

Rest :45

150210 Invictus

Warm up:

5 min DROMs

2 min jump rope

2 x 5 24" box jumps

A. Front Squat E2MOM412 and work to daily double or triple

185# x 2

B. For reps:

for 5 min, 1:1 work:rest;

5 GTO @ 95# (30 reps)

Rest 3 min

For 5 min, 1:1 work:rest;

15 wall balls (75 reps)

C. E2M46

DB rows 10-12/arm tempo: 2110

55# a couple rounds @35# for right arm

150207 Invictus

Warm up:
5 min DROMs
2 min jump rope

A. Squat (1RM = 225)
E2M410
1- 5 @ 45-55 (110)
2- 5 @ 55-65 (130)
3- 3 @ 65-75 (150)
4- 2 @ 75-85 (170)
5- 2 @ 80-90 (190)

E2M44
2 x 10 @ 75% (160)

B. 2 sets for max reps
Wall ball x :60
Rest :60
KBS (35#) x :60
Rest :60
DB row @ 55# x :60
Rest :60

Scores:
1= 26, 31, 21
2= 24, 33, 18