150922 Invictus

Warm up:
5min DROMs
2 min jump rope
10 goblet squats

A: Take 15 min to work up to 1RM push press (#170)

B: AMRAP20
6 strict HSPU (head to #35 plate)
12 KBS (#55)
30 Double unders
Score: 4 rounds + 6/12/26

150905 Invictus

Warm up:
5 min DROMs
2 min jump rope
3 x 7 box jumps

A: E2M20 (10 sets)
High Hang Clean + Hang Clean (#150)
Build in load only to the extent that mechanics and barbell speed permit.

B: For time:
Row 1000m (4:00 Airdyne)
20 HPC (#125)
100 Double Unders
Time: 12:06

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

150818 Invictus

Warm up:
5 min DROMs
Burgener warm up

A: E2M20 (10 sets)
High hang snatch + Hang snatch
Work up to a heavy set
#110

B: 3 rounds for time of:
10 strict C2B pull-ups
10 deadlifts #185
50 Double unders
Time: 12:52

150803 Invictus

Warm up:

2 min Airdyne

5 min DROMs

A: Back Squat

E2M10 (5 sets)

6 x 65% #145

4 x 75% #165

2 x 85% #185

2 x 90% #205

1 x 95% #210

Then...

E3M6

1 x 101% #215

B: E4M20 (5 sets)

20 Wall balls

50 DU's

Working time: 3:06 - 3:05 - 3:05- 3:01 - 3:28

150724 Aspiring Champs

Warm up:
5 min DROMs
500m row

WOD:
5 rounds for time (40 min cap):
50 Double unders
4 lengths sled push #145
15 rope slam burpees
10 #50 sandbag toss over the box jump overs
Time: 38:53

150712 Invictus

Warm up:
2 min jump rope
5 min DROMs
10 push ups
10 goblet squats
10 Good mornings

A: E2M10 Bulgarian Split squats w/ front-racked KB
1: 20# x 8
2: 35# x 6
3: 35# x 6
4: 55# x 6
5: 55# x 6

Then...
21-15-9 55# KB goblet squats

B: AMRAP 15
30 weighted box overs 35#
30 Double unders
30 DB 35# push press
Score: 2 rounds

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)

150601 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: E2MOM16
Front squat x 2-3 (up to 175#)

B: 3 rounds for time:
- Run 400m
- 30 Double Unders
- 20 Deadlifts @ 125#
- 10 Front Squats @ 125#
Time: 21:08

150519 Invictus

Warm up:
5 min DROMs
Hamstring flossing
2 min Jump rope


A. Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+
65, 75, 85, 95, 105, 115, 125, 135, 145(f-f-f-f)

B. Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (155/105 lbs) 105#
30 Double-Unders
Score: 2 rounds

150505 Invictus

Warm up:
5 min DROMs
400m run

For time:
800m med ball run
50 Burpee Wall balls
100 Push-ups
150 Double Unders
200m Walking Lunges w/ med ball
Time: 50:22

150422 Invictus

Warm up:
5 min DROMs
Stick pass throughs
Banded cable crossovers 2 x 8 (w/ purple bands; pull downs, victories, 90/90)

A: E2M16 (8 sets) Shoulder press x 2-3
Suggested loading: 60%, 70%, 80%, 85%, 85%, 85%, 85%, 85%
90, 105, 120, 125, 125, 125, 125, 125

B: EMOM21
min 1: 15 KBS @ 55#
min 2: 15 Push Press @ 95#
min 3: 40-50 Double Unders
Notes: round 6 pp=12, round 5 du=32, round 7 du=37

150403 Aspiring Champs

Warm up:
5 min DROMs
500m row
Burgener warm up
5 min jump rope

"The Gauntlet"
2 rounds for time (40min cap) of:
800m run
150 yd b/w sled (205#)
25 KBS (45#)
25 Double Unders
25 Wall balls
1000m row
25 box jumps (24")
Time: 38:13

30 Burpees in 30 Days challenge
30 in 2:06

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

150318 Invictus

Warm up:
 5min DROMs

A: Every 2 min for 16 min
Front Squat 120 x 4 (120 x 5, 130 x 1, 135 x 2)
Used wrong weight. Would have been 170#

B: 6 min AMRAP
30 wall ball
30 pull-ups
30 double unders
Score: 30 + 30 + 19

150313 Aspiring Champs

Warm up:
5 min DROMs
500m row
3 rounds of:
10 GHD sit-ups
10 Back extensions

"The Gauntlet"
2 rounds for time (40min cap) of:
800m run
150 yd b/w sled (205#)
25 KBS (45#)
25 Double Unders
25 Wall balls
1000m row
Time: 33:58

150115 Invictus

Warm up:
5 min DROMs

Conditioning:
30 min AMRAP w/ 1:1 rest
12 Squat cleans (105#)
31 Double unders
14 Burpees
Score: 4 rounds + 12 SC

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

141211 Invictus

Warm up:
5 min DROMs

A:
3 rounds not for time:
30 Double Unders
7-10 HSPUs (7 to 45# plate)
5-10 KB Snatches (10 @ 35#)

B:
10 min AMRAP of:
5 C2B pull-ups
10 Wall balls (20#)
15 Ring Dips (blue band)
Score: 3 rounds

141201 Invictus

Beginning to follow CF Invictus' programming today.

Warm up:
5 min DROMs

A.
Five sets of:
Front Squat x 2 reps (170#)

Rest 2-3 minutes

B.
Two sets for max reps of:
60 seconds Row for Calories (AirDyne)
60 seconds Push-Ups
60 seconds Kettlebell Swings (24/16 kg)
60 seconds Double-Unders

Rest 4 minutes

Score: ~150 reps