151008 Invictus

Warm up:

5 min DROMs

1 min Airdyne

A: Two sets of:

:60 Muscle ups (red band) 6 | 6

:60 rest

:60 Alt pistols 16 | 18

:60 rest

:60 L-seated DB press (#30) 19 | 20

:60 rest

:60 Strict chin-ups 9 | 10

:60 rest

:60 L-sit hold

:60 rest

B: EMOM9 (3 sets)

min 1 - :30 TTB 9 | 5 | 9

min 2 - :30 Airdyne

min 3 - :30 Ring dips 4 | 6 | 6

C: 3 sets of:

Reverse snow angels x 20

:30 rest

:60 hollow hold

:30 rest

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

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)

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

141202

Warm up:
 5 min DROMs

A.
Three sets, not for time, of:
Alternating Pistols x 6-10 reps
Bottom’s Up Kettlebell Walk x 100′ each arm
Pull-Ups x 10 OR
Muscle-Ups x 3-5 reps

B.
Three rounds for time of:
10 Ground to Overhead (135/95 lbs) 95#
400 Meter Run

Time: 13:58

140925 Outlaw Power Squat & Bench

Warm up:
5 min DROMs
Bulgarian split squats 10 ea leg

Power:
1) High Bar Back Squat 5 x 5 @ 85% (205#)
2) Bench Press 6 x 2 @ 80% (160#)

Conditioning:
For time:
Run 800m
30 KB swings (35#)
50 pistols alternating ea leg (to 20" box)
30 KB swings
Run 800m
Time: 15:10

140918 Outlaw Power Squat & Bench

Warm up:
5 min DROMs
10 35# KB Goblet squats

Power:
1) High Bar Back Squat 6 x 6 @ 80% (195#)
2) Bench Press 6 x 2 @ 80% (160#)

Conditioning:
8 min AMRAP of:
200m run
20 Pistols (alternating) (to 24" box)
10 Push Jerks 145/100 (100#)
-then (no rest)
3:00 ME Lateral Burpees over the bar
Score:
2 rounds + 200m
23 burpees

140704 Outlaw Power Back Squat 5-5-5+

Warm up:
3 min Airdyne
5 min DROMs
stick complex

Power:
1) Back Squat 105-130-160-170-195-225(7)

Accessory:
Front Squat 3 x 10 AHAP (150#)

Conditioning:
24 KB weighted pistols (b/w + ring for balance)
12 Muscle-ups (blue band)
16 pistols
8 MUs
12 pistols
6 MUs

131027 High Bar Back Squat

Warm up:
5 min Airdyne
5 min DROMs
Barbell complex (behind the neck press, overhead squat, snatch balance) 3 x 3

Strength
HBBS: 1X6@65% (155#), 1X6@75% (180#) , 2X6@80% (195%)

Metcon
3 rounds:
30 Alternating pistols (to box)
20 T2B
10 Wall Walks
For time.
Time: 21:10

130605 SL5x5: W3D2

Warm up:
2 min jump rope

Workout B 5 x 5:
HBBS: 150
Shoulder Press: 95
Deadlift 1 x 5: 215

Midline:
K2E: 3 x 12

Skill:
Pistols (to bench progression) 3 x 10

Cool down:
15min walk

Everything still feels "easy" so I've been keeping the pace moving. 1 min rest between squats and :30 between everything else.