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

150924 Invictus

Warm up:

5 min DROMs

2 min Airdyne

10 #55 KB goblet squats

A: Back Squat

5 @ 65% (145)

4 @ 75% (165)

3 @ 80% (175)

2 @ 85% (185)

1 @ 90% (205)

10 @ 70-80% (155)

B: EMOM6

6 Thrusters (#95)

6 Burpees over the barbell

If you cannot finish the set in the minute, finish and wait till top of next minute then continue.

Score: 3 rounds

150728 Invictus

Warm up:
5min DROMs

A: Overhead squat 5 x 3
work up to heavy triple
#145

B: AMRAP9
3 hang power snatch (#95)
6 overhead squats (#95)
9 over the bar burpees
12 pull-ups
Score: 2 rounds + 3 hps + 6 ohs + 9 burpees + 5 pull-ups

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