A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides
B.
Every 2 minutes, for 10 minutes (5 sets):
(2 Power Cleans + 1 Power Jerk) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Clean
*Sets 3-4 = @ 80% of 1-RM Power Clean
*Set 5 = @ 85% of 1-RM Power Clean
C.
Every minute, on the minute, for 21 minutes:
Minute 1 – 15/10 Calorie Assault Bike
Minute 2 – 6 Dumbbell Box Step-Overs (24″/20″, 70/50 lb DBs)
Minute 3 – 30 Double-Unders + 10 Toes-to-Bar
Immediately followed by…
Three rounds for time of:
15/10 Calorie Assault Bike
6 Dumbbell Box Step-Overs (24″/20″, 70/50 lb DBs)
30 Double-Unders
10 Toes-to-Bar
D.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest 60 seconds
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed
A. Done
B. 175/175/185/185/205#
C.
a) done;
b) 80 up to 90kg;
c) (50lbs dumbells) 10 rounds for time: 32’22;
d) done.
A. Done 36Kg
B. 70/80/90
C. 7:45. Subd burpees for bike.
D. Done
Just getting back into working out. Moved to New Zealand from the US over the past 6 weeks. Will be a slow grind to get back into shape. Looking forward to it.
A. Done 16kg
B. 82.5,87.5,92.5kg
C. Done, 8:47 RX
Loved this Emom, Great mental battle!
D. Done
Did this Sunday!
A done
B. 155-170-180 failed the jerk
C. Done ?? Rx
3rft: 7:07
A – done 20 kg bells
B – 175/185/195 lb
C – Rx 8:57 – wow happy to just not steamroll it. Nice one
D – done
A.done 24kg Kettlebell
B. sets 1 – 2 -90kg
sets 3 -4 -95kg
set 5 -100kg
C.did “SAMAN” thai wood: 8RFT 85kg deadlift x13 10kg WB x 17 run 400meters 28:50min
A. Done – 2 rds w/ 6kg and 12kg KB, respectively
B. Done – 75/75/80/80/85kg, felt good
C. Joined the class workout: 200 run/1rd Barbara/ 400m run/2rds Mary/600m run/3rds Cindy/800m run (19:01 min)
D. Done
A- done
B- done off 235
C- done, scaled step overs to 20″ box with 50’s. Held the pace for the emom and then hit the wall hard on the 3 rft- took around 13 minutes
D- done
A) skip
B) 199-225
C) emom 4 21
1: 15 cals AB (RX)
2: 3 PC 225 (change)
3: 30 DU + 10 T2B (UB RX)
Done that was amazingly ?. Great character building. Not in the mindset to knock another three rounds out.
D) Praise ✝️
Solid finish to the week! Great to see you back training consistently!
Thanks Coach, the opportunity/programming that Invictus provides to the community free of charge is remarkable. The payment for this kindness is effort.
Truly missed to community, pretty cool to see all the new athletes. I’m going to make an effort to stay consistent once school and work ramps back up.
Thank you Coach and all the Invictus staff!
A) Done – really enjoyed this as a way to get warm and moving
B) 210/210/225/225/240
C) Done – did first round on 24″ box and it was causing some knee issues coming down. So dropped to 20″ box.
Look after that knee dude!
Oh it’s perfectly fine. Maybe I just need more practice coming down from a 24″ box?
A. Done.
B. 210/210/225/225/240
C. Done, just emom today. Fun but sweaty, those box step overs ?.
D. Done.
Your legs will feel great tomorrow 🙂
B. 90-100-105
C. done RX
3 rounds for time: 7’35”
happy about t2b ub and no tripping in the du
dbs step up over got my soul XD
D. done
A. Done
B. Up to 145.
C. Done. All RX except used 40lb DB-was a little intimidated by the 50lb-ers. In retrospect, maybe I could’ve done them, as that was the easiest minute.
AB: 40-45 sec
DU/T2B: 35-38 sec
DB stopovers: 23-25 sec
T2B all UB. Got all the DU UB until the last set and tripped once. ?
3 RFT: 8:00
D. Done
A. Done
B. Up to 145
C. 7:24 everything RX except used 40# dumbbells. Everything unbroken
D. Done
A. Done
B. 225/240/255
C. Just did the EMOM
. 10 cal and #50
D. Skipped
A. Done.
B. Up to 225 lbs
C. Done. 8:40. 70 lb Kb each hand. Awful.
D. No time.
A. Done
B. Done
C. Done. Scaled the DB to 35’s in each hand. Finished the whole workout at 28:57
Emom done as RX
3RFT: 5:56
???????? A whole round of them!
A. Skipped
B. 135/135/145/145/155
C. Done.
8:00 for the 3RFT
Those box step overs were brutal
D. Done