Movement Primer
Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)
Followed by. . .
Every 3 minutes, for 12 minutes (4 sets):
60 second Goblet Squat Hold (32/24 kg)
20 Band Pull-Aparts
5 Dumbbell Squat Jumps (light)*
10 second Assault Bike Sprint
*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.
A.
Front Squat
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5 reps @ 82%
Rest 2 minutes between sets
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 3-Second Pause at Mid-Patella
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
C.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 10 reps @ 77%
Rest 2 minutes between sets
D.
Three rounds for time of:
21 Thrusters (95/65 lbs)
21 Toes-to-Bar
Rest until the running clock reaches 10:00, and then…
Three rounds for time of:
15 Dumbbell Thrusters (50/35 lb DBs)
15 Chest-to-Bar Pull-Ups
Rest until the running clock reaches 20:00, and then…
Three rounds for time of:
9 Front Squats (165/105 lbs)
9 Bar Muscle-Ups
E.
Three sets of:
9 Deadlifts @ 21X1 + 6 Romanian Deadlifts @ 4011
(you can use kettlebells or a barbell for these)
Rest 2-3 minutes
E3MOM x4 60″ goblet hold 62# x20 red band pull aparts x5 db squat jumps w/ 10s 10sec AB sprint A. FS done based off 320#. Is it okay to do the extra set betweem 60 and 80%? B. Power Snatch Done based off 185#. The wizard was a problem today. But 10/10? . C. Done based off 350# set of 10 not at 77%. Set 4 = 225×5 + 135×5. D. Scaled 3 rounds 15/15 = 7:05 75# Thrusters all 8+7/TTB all first sets 8/+ 3 rounds 9/9 = 5:59 35lb thrusters UB/C2B 5+, 5+, 4+ first sets 3… Read more »
A. 5 reps @120kg
B. Up to 70kg
C. Lost count halfway 10-11 reps @131kg
These these took my soul ?
D. Class WOD with some Handstand
E. Done
Primer
A. 185/ 245/ 255/ 245
B. 135×2/ 155×4
C. 245/ 285/ 325/ 275
D. Cap + 32/ 8:57/ 8:12
That first portion got you! Ttb?
I think so ??
Came out too hot and crashed during the second round, then I could’ve gone a little bit faster but I started to think I still had some workout left, so I had those two big mistakes
A) 115/150/165/155
B)65/65/75/80/85/85
Still easing back into overhead these felt good today
C) 150/175/195/165x 10
D) 6:27Rx
4:28 did 10ctb each round first time doing these in like a month and a half had to break them up
5:03
Subbed bar Mu wit ctb
E) did with 105# barbell
Great to see you back doing CTB! Ease yourself back in and be safe! ??
A. 225 245 1@275 1@285 5@255
B. 115 115 125
C. 245 285 1@315 1@330 10@275
D1. 9:40
D2. 7:59 with reg pullups
D4. 7:03 with ctb
E. 3×6 RDL with 165 at tempo
??
Well this was an interesting week. Jeesh
I chose what seemed most important and would feel good to makeup since I missed so much this week ?
A) from Tuesday- 85 land mine
B) backsquats 185/210/235/10×195 these felt great tho
C) conditioning from tues 2:54/3:01/2:52/2:48/2:55
D) glute bridges
E) kB side bend and knee raise
Thanks Tino! Hope your weeks been awesome!
Great job working around the craziness and getting in what you can! I hope this week things settle down a little and you can get back into your routine. Continue to control what you can control!! ?
Movement primer done
B. 125/135/145 weights used, based on last heaviest snatch percentages of 185
D. 8:14/7:13/skipped I started to blister from bar mu’s from Weds. I taped though so it could of been worse lol. Glad I didn’t rip.
Glad you were smart, adjusted and didn’t rip. Means you can get some good training in today! ???
Morning session:
Warm up one done
A) 205/270/305/275
B) 140/150/160 – these felt great today
C) 265/305/345/295×10
Afternoon session
Warm up two done
D1) 7:16 RX
D2) Burpees instead of chest to bar (shoulder) 7:54
D3) Strict Ring Dips instead of BMUs
5:02
Holy hell Tino that was awful
E) Done with kettlebells
Awfully awesome?!?? ?
Primer – I really like these, done
Warmup – done
A: 145; 195; 215; 195 (4 reps)
B: 105-115
C: 195; 225; 255; 195 (5 reps…sad face)
D: lucky to have survived, didn’t time bc many interruptions
E: done, did not pace well rushing to get out of gym
Never a sad face! You got your training in! ????
Movement Primer: done
Feeling better in the handstand hold
A. 245 lb and then 305 all of other sets
)
(I only have 305 lb in my home box)
B, Work with
135
145
155 working in technique
C. Work with 305 lb all sets
(10 reps 320)
D. Funny Friday
5:58
7:42
4:56 (but i did 7 strict chest to bar and 7 strict ring dips. I can’t do Bar MU in my apartament
D. Work with 165
Good to see those handstands improving and you’re still able to get some solid work in with limited space and equipment ??
Thanks coach
RIP my legs. Zero recovery from Weds. split today up too. A-C this AM. D-E this afternoon. Not even close on D!
Rd 1: 8:57 and scaled to 75#
Rd 2: 1rd of 35#DB & CTB and ripped
Rd 3: 1rd of 135# & RMU then just did the remaining 18 FS.
Woof. This was a hell of a week!
It’s been ?? Scale back tomorrow and let your body recover. Be smart!
A. 185/245/275/250
B. 145/155/165
C. 235/275/305/260
D. Welp. I started this WOD strong and then I ripped on both hands so I stopped ?
E. Done. 155
AH dont do that! Sorry about the hands
Did Wednesdays workout Thursday (sadly really affected my performance friday!): A1: 50kg Power Clean A2: 60kg Power Clean A3: 85kg Squat Clean B. Every 8 minutes, for 32 minutes (4 sets) for times: 6 Bar Muscle Ups 5 Power Cleans @ 60% of 1-RM Clean 4 Burpee Bar Muscle Ups 3 Squat Clean @ 80% 2:54/2:51/3:14/2:56 C) All done with 63kg D) Done (assisted with a stick) E) Done with 32kg KB Today: A. Front Squat 5 Reps @ 70 kg 3 Reps @ 90 kg 1 Rep @ 100kg 5 Reps @ 90 kg Really easy! B. Sets 1-2… Read more »
Be careful with the volume you put in Thursdays. The program is designed to rest between the wednesday and friday workout so it will often not feel wonderful doing it thursday.
I will try not to go with Thursdays, but sometimes I feel it is the necessary evil, as I either have the option of : Wednesday 05.45 AM – 7 AM or Thurday with normal schedule of afternoon/eavning. I just have bad experience with training in the morning, as it disrupts my sleep schedule. The reason for all this is my wife’s working schedule, which shifts a lot and thereby also changing when I have to bring/pick-up our kid from the daycare. But I will defintly listen try the wednesday a bit more to see if I am doing the… Read more »
Warm up done
A-95-125-145-130kg
B-60-65-70kg
C-125-145-165-138kg
D-6:40-6:07-9:00
E-no time
Glad you got most of it in!
Warm Up Done
A Done 78kg 104kg 117kg 107kg
B Done 60kg 64kg 68kg
C Done 102kg 117kg 132kg 112kg
D Done RX 08’06” 09″58″ 11’00”
E Done KB 32kg
Completed primer, and all lifting except the back squats. I had to get the metcon done before the class, can I do the back squats tomorrow? Or try to get them in later today?
D:
8:45 RX
7:30 RX
6:26 (burpee strict pull ups, my hands are so raw ?)
E: Done
Squeeze them in IF you feel good later or tomorrow. Look for quality and look after those hands!
Warm up done
A. 225/295/335/305
C. 285/325/385/315×10
B. 185/195/205
D. RX
5:19/4:46/4:47
Damn
E. Something along these lines done
E… ?
But part D ?
Lol did some other lower back/papas/QL accessory work
Warmup done
A. 150/200/225/205 (glad I’m taking these light)
B. 135/140/145/150/155/160
C. 190/225/245/210
D. 8:12/6:20/6:56
** did rx except 9fnt sqt, 6bar mu per round
Love when I tell my wife the workout and she says “that sounds very Invictusy” hmmmm. Indeed.
Hahaha…is that a compliment?
Primer:

A: 150×5, 195×3, 220×1, 200×5
B: 125x2x2, 135x2x2, 140x1x2
C: 195×5, 220×3, 250×1, 210×10
D: 21 Thrusters @ 80#, 21TTB: 9:46
2min rest
15 DBT@ 40#, 15CTB 9:18
2min rest
9FS @ 125, 9 SCTB (banded) 7:30
E:
Everything felt good up until part D. That ruined me quickly hahaha
Part D put a little more hair on your chest
Some day i really just want to finish a cycle w/o missing a day but cant fix it now. So, is there any benefit in doing today tomorrow instead of tomorrow or should i just move on? Fridays have been pretty enjoyable.
Since there is a rest day on Sunday you can do which ever is best for you training. Typically just move on and stay on pace.