A.
For time:
1000 Meter Row
50 Barbell Overhead Squats (20/15 kg)
30 Kettlebell Swings (24/16 kg)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Handstand Push-Up Progressions
For 60 seconds, perform one set of:
Headstand Kip-Up to Handstand x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Kipping Handstand Push-Up
x 3 reps
Followed by. . .
Every 10 seconds, for 3 minutes (18 sets) of:
Strict Handstand Push-Up x 1 rep
Rest 60 seconds, then. . .
Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 2 reps
Rest 60 seconds, then. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Strict Handstand Push-Up x 3 reps
*If at any time you find that the volume is too great, default to the prescribed reps from the set prior to failing but in the same time domain. For example: If you are in your sets of 3 reps and begin to fail during your 30 second intervals, default back to 2 reps per 20 seconds for the remaining time. If you fail on 2 reps after that, default to 1 rep every 20 seconds until time is up. If you fail that single rep, kick to handstand and hold the handstand for as much time as possible until your time is up.
C.
Ring Dip Progressions
Every 15 seconds, for 60 seconds (4 sets) of complex:
Ring Dip x 2 reps + Full Support Hold x 5 seconds
Rest 60 seconds, then. . .
Every 45 seconds, for 3 minutes (4 sets) of:
Tempo Ring Dips x 4 reps @ 31X1
Immediately followed by. . .
For 60 seconds, perform one set of:
Ring Dips x max reps
*Once you fail a rep, perform ring dips with scaling option for the remaining time.
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Set 1: 3 reps @ 80%
*Set 2: 5 reps @ 75%
*Set 3: 3 reps @ 85-90%
*Set 4: 5 reps @ 75-80%
*Set 5: MAX repetitions at 85%
Rest 3 full minutes after set 5, then…
Set 6: Do HALF the amount of reps you did for set 5. So if you did 12 reps on set 5, perform 6 reps on set 6
*Note: Set 5 – Load up 85% and perform as many reps as possible!
E.
Against a 2-minute clock:
10/7 Calorie Assault Bike
15-20 Toes-to-Bar
Max Reps of Burpee Box Jump-Overs (24″”/20”)
Rest 60 seconds and repeat for a total of SIX sets
Scale as needed to allow for 30 seconds of burpee box jump overs.
Do you come down after each set of strict HSPU?
A. 5:25/ 5:47
B. Handstand Push-Up Progressions – Done
C. Ring Dip Progressions – Done
D. Back Squat
Sets 1-2: 4 reps @ 80%, 56 kg
Sets 3-4: 4 reps @ 85%, 60 kg
Set 5: MAX reps @ 90%, 63 kg (4 reps)
Set 6: 2 reps @ 90%, 63 kg
Same score as August 28
E. Against a 4 minute clock:
22 Calorie Bike Erg
20 Double KB FR Squats (8 kg)
Max Calorie Row @ 18/ 19/ 19/ 19/ 20/ 20
E. 14/13/12/10/9/10 Rx
Howdy!
A. Done.
B. Done, except for the last set. Did 2 instead of 3.
C. Done. 27 dips.
D. Based on 400 lbs. 7, then 4 at 340 lbs.
E. 7-7-7-7-8-9. Did GHD Sit-Ups.
Have a great day!
E. 10cal row / 13-15 ttb / burpees over erg
13 12 11 10 10 10 8 10 10
D. Squats off 340
290 for 6
A. Done
B. Done,
C. Ring dips x 7 reps
D. 265, 255, 285,255, 275 x 4 reps, 2 reps@275
E. Done Rx
BBJO= 8,6,5,6,5,7
A. Done
B. Done,sHSPU portion rest time adjust to 10, 20, 30s
D. 5 reps on 5th set 85% @ 310#
E. Change to Row, V-ups
12, 11, 11, 10, 10, 11
A. 6:10
B. Done
C. Done
D. 152/143/171/152/161Kg x 5/161Kg x 3
E. Rx with Echo and 20 T2B
10/10/10/10/10/10
BBJO were the slow part. I finished T2B every rnd at 1:02-1:09. Echo felt smooth and fast after squats.
A) 8:07 Rx
B) done
C) done
D) 210/195/235/210/220x 8/ 220×4
E) 13/14/14/13/14/13 Rx. That got interesting ?
Thanks Tino! Hope your day was awesome!
Hope things work out for the best with regard to your school. Hopefully things will take a turn for the better soon!
Thanks Tino! So far so good! My principal is awesome and she always has our backs. Our school is huge so it’s pretty wild teaching PE virtually (I’ll have some good stories to share! Ha!) but I seriously LOVE my job so much! So thankful!
Thanks for always checking in- means a lot!
Yesterdays: A1) Sott’s press: #45 across. A2) Tall Cleans: #65, #75, #85, #95. Wasn’t sure what to expect, could’ve gone heavier-next time! B) Clean pull x2, clean + jerk: off #130 C&J: #85, #90, #95, #100, #105, #105 C) 3 F. Squats: off #145: #95, #100, #105, #110, #110. D) Scaled: 100 dblu’s, 6 C2B + 6 dips off bench, 25 db f.squats #25’s, 6 C2B + 6 dips off bench, 35 cal bike. 6:30, 6:31, 6:16. E) couldn’t even start the pull in supine-grip. Too much pain in right arm. Did 3 prone-grip pull-ups, 10 ring dips with toes… Read more »
What’s going on with your arm?
Significant pain in my right arm between my lower bicep and upper inner forearm. Worse when I turn my hand laterally. I’m thinking bicep tendon, but not totally sure.
Did A and D today with my wife and a friend. Getting them started on their fitness path!
A: ✔️
D: 215, 200, 235, 210, 225×5, 225×3
Yeah!! Awesome to see you leading the way and setting an example. Won’t be long til their beating you 🙂
Did my shoulder rehab to start off everything. It’s a really great warm up too.
A. I love nasal breathing WODs. It’s definitely helped to not start out too hot in WODs ?.
Had to skip B and C. Slowly progressing to handstand holds with my PT.
D. Surprised myself with 9 reps at my 85% (150lbs). And finished with 4 reps for set 6.
E. Scaled to 5 cals and 15 sit ups. BBJO: 7/7/8/6/7/9
What’s your shoulder warmup? Hope to see you back to full health soon!
Due to time constraints I had to split my workout with A, B, C in the morning and D, E this evening. Morning: A. 9m 44s Sumo Deadlift High pull 45 lb barbell x100 Overhead squats w/25 lb bar Rx kettlebell B. All inverted shoulder press – for the kipping portions I tripled the reps C. Jumping dips (forgot to bring my bands down) For the final max I transitioned to single leg assists and double legs assists. Forgot to count reps. Evening: D. 165/140/190/165/180 x10/180 x5 (lbs) E. 45s high knee run in place at moderate pace Knee raises… Read more »
Glad you were able to get it all in one way or another!
Spent the past 2 weeks hiking in Utah! Super excited to get back to a regular training cycle!
A- did the clean work from yesterday
B/c- done
D- 9 reps
E- 15/15/12/13/10/10
Welcome back!
Sounds like you had a fun two weeks! Ease yourself back in, be smart and adjust accordingly ?
A.done 8:23 with kb 16kg
B.done
C.done
D.done 7reps with 90kg and 4reps 4reps
E. All rounds rx 13/10/6/4/5/4
Went out hot on those first two rounds! Now we need to work to maintain it!
Ok!! I need t2b unbroken all sets, and the Assault kill me , in sprins
A) 6:46 a little slow on the row body’s a bit tired from work last night.
B) ✅ shspu dome with 2 abmats tried using one couldn’t press out left arm still limiting getting it checked out next week.
C) Max reps strict ring dips 8
D) 175/160/190/175/185 x 8 reps / 4 reps @ 185# ?
E) 7 cal ass bike
15 TTB
Max reps BBJO 20”
All TTB ub
11/11/12/11 ran out of time due to class ?
This was fun and sweaty ?
Lets get that left arm healthy! ?
??
A.Done
B.Not yet strong enough on the HSPU so did An EMOM 10 with 2-3 kipping HSPUs
C.Done, did 4reps on the max
D. Done based on 100kg max. Could only manage a max of 4 reps in the end so just did 4 reps on the 6th round aswell.
E.Scaled the T2B down to 10 and did 7/6/6/5/5/6 Burpee box jump overs
Scaled well on E. Solid days work!
A. Done
B. Hit failure in the sets of 2 strict. Went to handstand holds.
C. Done.
D. 270/250/285/250/285×6 then 285X3
E. Did 15 T2B. 11/9/10/10/8/8
No class workout today?!?!
So Some low back symptoms following my car accident last week were exacerbated this morning. Im hoping to get some help w/ changing things to strict and above parallel work for a bit once im able to get back in to the gym.
Absolutely. I hope that feels better soon. Feel free to email me at hunter@invictusathlete.com and I will be happy to help
B. Handstand Push-Up Progressions
Every sets done
D. Every 2:30, for 15 minutes (6 sets):
Back Squat
*Set 1: 3 reps @ 80%: 120kg
*Set 2: 5 reps @ 75%: 110kg
*Set 3: 3 reps @ 85-90%: 130kg
*Set 4: 5 reps @ 75-80%: 110kg
*Set 5: 10 reps 125kg
Set 6: 5 reps 125
E. RX only 2 sets not time fore more:
1 set: 15 Burpees box jump overs
2 set: 13 Burpees box jump overs
?