151120 Shoulder Press

Warm up:
5min DROMs

A: Shoulder Press
Work up to current 5RM weight (#130)
Then do 5 x 3
In between sets perform 1 pull-up w/ slow negative

B: 5 rounds of:
30 KB swings (#55)
Run 100m

151112 Stiff-Legged Deadlift

Warm up:
5 min DROMs

A: Stiff-Legged Deadlift
#185 x 5 x 3

B: 5 rounds of:
- 30 #55 KB swings
- 100m run

151102 Good Mornings

Warm up:
5min DROMs

A: Good Mornings
establish daily 5RM (#135)

B: 5 rounds of:
30 #35 KB swings
100m sprint

151026 Injury

Warm up:

5 min DROMs

A: Stiff legged deadlift 175 x 5 x 3

B: 5 2-min rounds of:

15 #55KB kettlebell swings

10 #55KB goblet squats

7 #35KB shoulder presses ea. side

rest for remainder of 2 min.

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

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

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

150827 OBX

Warm up:
5 min DROMs

5 rounds for time of:
20 #55 KB swings
runs 200m
10 Ring dips
Time: 11:41

150823 OBX

10 rounds of:
10 KB swings (#55)
run 100m
10 Burpees

150816 Invictus

Warm up:

5 min DROMs

7 KB goblet squats #55

3 Box jumps

WOD:

In teams of 2 with only 1 partner working at a time complete the following in 30 min:

400M run

30 KB swings (#55)

20 box jump overs

Score: 4 rounds + 400m

150807 Aspiring Champs

Warm up:
2 min jump rope
Couch stretch

WOD:
5 rounds for time of:
25 #45 Thrusters
25 #50 KB Swings
30yd sprint
30yd traveling lunges
Time: 20:13

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

150720 Invictus

Warm up:
5 min DROMs
10 goblet squats

A: E2M12
1: 2 rope climbs
2: :45 sec L-Sit holds
3: 5 wall walks

B: AMRAP 15
600m run
15 strict pull-ups
15 #55 KB swings
Score: 2 rounds + 400m

150706 Invictus

Warm up:
5 min DROMs

A: AMRAP10 1:1 work:rest
10 push press (85#)
5 over the bar burpees
Score: 5 rounds + 7 push press

Rest 5 min

AMRAP10 1:1 work:rest
150m row (:30 air dyne)
15 heavy KB swings (55#)
Score: 4 rounds + :30 airdyne + 8 KBS

150619 Aspiring Champions

Warm up:
5 min DROMs

Conditioning:
For time (40 min cap)
50 wall balls
400m run
50 Burpees
400m run
50 box jumps
400m run
50 cal row
400m run
50 KB swings (40#)
400m run
50 traveling lunges
Time: 38:35

Cool down:
500m row

150605 Aspiring Champs

Warm up:
5 DROMs
500m row

Conditioning:
For time (40 min cap)
400m run
50 wall balls
400m run
50 Burpees
400m run
50 box jumps
400m run
500m row
400m run
50 KB swings (50#)
400m run
50 traveling lunges
Time: 39:17

150529 Aspiring Champions

Warm up:
5 DROMs
Hip flossing

Conditioning:
For time (40 min cap)
400m run
50 wall balls
400m run
50 Burpees
400m run
50 box jumps
400m run
500m row
400m run
50 KB swings (50#)
400m run
50 traveling lunges
Time: 39:40

150511 Invictus

Warm up:

5 min DROMs

1 x 10 banded crossovers (pull down, 90/90/ victory)

A: E2MOM18

-3 roll to candlestick + 3 low ring MU progressions

-20 Shoulder taps

-16 Alternating pistols

B: EMOM24

-:45 Airdyne

-15 KB Swings @ 55#

-10 Thrusters (75#)

-12 C2B pull-ups (red band assist)

150508 Aspiring Champions

Warm up:
5 min DROMs

Conditioning:
Filthy Fifty
For time:
50 Air Squats
50 Wall Balls
50 Cal Row
50 50# KB Swings
50 Sit-ups
5 x 30yd Sled push
50 Push-ups
50 Mountain Climbers
50 Lunges
50 Box Jumps
Time: 22:49

150504 Invictus

Warm up:
5 min DROMs
400m run

A: Deadlift
115 x 8
155 x 8
185 x 6
205 x 6
225 x 4
250 x 4
Rest 2 minutes

B: Complete rounds of 30, 20 and 10 reps for time of:
55# KB Swings
Shoulder to Overhead (115/75) 75#
Pull ups (red band assisted)
Time: 11:58