151022 Injured

Warm up:
5 min DROMs

A: 3 sets of:
Good mornings
#125 x 5

B: 3 sets of:
#30 x 10 DB shoulder press
5 rings dips
10 #10 plate lateral raises

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

150928 Invictus

Warm up:
5 min DROMs
Burgener warm-up

A: E2M20 (10 sets)
High hang snatch + hang snatch + snatch
Build to daily max. (#115)

B: 3 rounds for time of:
400m run
10 Deadlifts (#205)
20 Ring dips
Time: 19:20

150906 Invictus

Warm up:

5 min DROMs

2 min Airdyne

A: 5 sets of:

Push press x 3 (#140)

Rest as needed. Build to today's heaviest triple

B: AMRAP9

-9 Burpee box overs

-9 push press (#100)

-9 ring dips

Score: 2 rounds + 9 BBO + 9 PP + 3 dips

150827 OBX

Warm up:
5 min DROMs

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

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

150709 Invictus

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

A: E2M16 (4 sets)
1: 2 weighted pull-ups, 4 strict pronated pull-ups, 6 supinated pull-ups (#20)
2: Bench press x 8 @20x1 (#135)

B: For time:
1000m row (3:30 Airdyne)
20 strict handstand push-ups (knees on box)
30 ring dips
40 push-ups
Time: 22:03

150602 Invictus

Warm up:

5 min DROMs

Banded crossovers x 10 (pull downs, 90/90, victory)

A: 12min to work up to 1RM weighted pull-ups (60#)

then...

AMRAP3 strict pullups (19)

B: For time:

10-9-8-7-6-5-4-3-2-1

Ring dips

C2B pullups (red band)

Time: 15:47 

150427 Invictus

Warm up:

5 min DROMs

2 min jump rope

1 x 10 wall slides

Banded cross overs (pull-down, 90/90, victory)

2 sets of:

15 push ups

15 GHD sit ups

A: EMOM8 Shoulder Press x 1

55% (85#)

65% (95#)

70% (105#)

75% (115#)

80% (120#)

85% (125#)

90% (130#)

95% (135#)

rest 2:00

Then E2MOM6 3 sets

Shoulder press x 1 @ 101-105% (145#)

B: AMRAP7

-7 strict HSPU (2 x 25# plates)

-7 ring dips

-7 burpees

Score: 2 rounds + 2 HSPU

150413 Invictus

Warm up:
5 min DROMs

A: 15 min AMRAP 1:2 work:rest
7 Burpee box jump overs
7 Barbell Thrusters (105#)
7 C2B pullups (Timed dead hangs @ :30)

Rest until clock hits 20:00 then...

B: 15 min AMRAP 1:1 work:rest
9 Burpee box jump overs
9 Push press (105#)
9 ring dips

A score: 2 rounds + 7 bbjo + 4 thrusters
B score: 2 rounds + 9 bbjo + 9 PP + 5 dips

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

150308 Invictus

A: 15 min to 1RM Front Squat (180)

B: EMOM for 15 min

-5 FS @ 65-75% of 1RM (120)

-200m run

-20 ring dips, or how many you can get done in :45 (7,8,7,7,5)

C: EMOM 4 6 min

-KB Row (55#) x 5 @ 4-1-1-1

-Bottom's Up Kettlebell Carry 25 yd ea. arm

150228 Invictus

A: Seated Strict Press 5 x 5-6 (6 x 105#)

B: In 2 min rounds
-Run 200m
-ME ring dips (blue band)
-Rest 2 min
Repeat x 4

Score (dips): 11, 15. 16, 13

150114 Invictus

Warm up:
5 min DROMS

A:
3 sets of:
Back Squat 6-8 reps (175x8x3)
Rest 90 sec.
Strict pull-ups x ME (7-7-6)
Rest 90 sec.

B:
For time:
15-12-9 of:
Hang Power Cleans (105#)
Ring Dips
400m run
Time: 15:49

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

141206 Bench Press & KB row

Warm up:
5 min Airdyne
5 min DROMs

A:
Four sets of:
Bench Press x 6 (155#)
Rest 1:15
Single-arm KB row x 10 (55#)
Rest 1:15

B:
For Time:
Row 1000m (4:04 Airdyne equivalent)

Then...
5 rounds for time of:
20 Wall ball shots
10 ring dips (blue band)
Time: 17:29

141018 Outlaw Power

Warm up:
5 min DROMs
10 55#KB Goblet squats
16 Bulgarian split squats

Power:
1) Squat 6 x 2 @ 80% (195)
2) Bench 2 x 2 @ 100% (200)

Conditioning:
4 rounds for total working time:
Run 400m
20 ring dips (15)
15 TTB
Rest 1:1
Time: 25:37

140916 Outlaw Power Squat & Bench

Warm up:
5min DROMs
10 KB Goblet squats

Power:
1) High Bar Back Squat 6 x 2 @ 80% (195#)
2) Bench Press 6 x 5 @ 80% (160#)

Conditioning:
3 rounds for time of:
400m Run
20 Ring Dips
20 KB OHS 10 l/10 r
Time: 19:28

140909 Outlaw Power

Warm up:
5 min DROMs
stick/barbel complex

Power:
1) 3-Position clean (floor, hang, power—NO DROP); Max for the complex (165#)

Accessory:
3 x ME UB strict muscle ups + ME UB kipping muscle ups; rest :90 (pull-ups/dips: 6/8, 5/7, 5/5)

Conditioning:
For time:
Run 400m
20 TTB
30 Thrusters 65/45 (45)
Run 800m
30 Thrusters 65/45 (45)
20 TTB
Run 400m
Time: 19:03