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

150330 Yoga

40 min yoga

150329 Invictus

Warm up:
5 min DROMs

Conditioning:

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
“Dissecting Kelly”

• 400 Meter Run
• 30 Box Jumps (24″/18″)
• 30 Wall Ball Shots (20/12 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

150327 Aspiring Champions

Warm up

5 min DROMs

Conditioning:

Fight Gone Bad

3 x 5 1min stations

Wall Balls

Sumo deadlift highpull (75#)

Box jumps

Push press (75#)

Row for cals

Scores:

1: 31, 23, 27, 20, 7

2: 29, 16, 18, 17, 8

3: 25, 15, 14, 17, 7

Total: 274

150325 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: 4 sets of:
Weighted pull-ups x 2 (25)
Rest 30 sec
Strict pull-ups x ME (6-6-5-5)
Rest 3:00

B: 3 sets for max reps/cals
60 sec row (Airdyne)
30 sec rest
60 sec KB swings (55#)
30 sec rest
60 sec renegade rows
30 sec rest
Score: 149

150324 Invictus

Warm up:
5 min DROMs
3 x 8 box jumps

A: E2MOM 4 10
Back Squat
5 x 120
5 x 140
3 x 160
2 x 180
2 x 205

Then E2M4 4
Squat 5 x 200

B: 2 sets of:
3 min AMRAP
10 GTO (95)
10 Overhead squats (95)
10 Burpees
Rest 3 min
Scores:
1: 10-10-9
2: 10-10-10-2

150323 Invictus

Warm up:
5 min DROMs
band pull-aparts

A: Seated strict press 5 x 5 @ 115#

B: in 7 min:
- 2:00 Airdyne
Then
5:00 AMRAP of:
5 single-arm presses 35#
10 box jump overs
Score: 4 rounds + 5 presses