A.
Three sets of:
Depth Drops
x 10 reps
Rest as needed
Followed by. . .
Every 90 seconds, for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by side; jump up and step down)
5 Unweighted Box Jumps (jump up and step down)
Perform 5 weighted box jumps immediately followed by 5 unweighted box jumps.
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Pull with 3-second Pause at Knee
+ Snatch with 3-second Pause at Knee
*Sets 1-2: @ 75% of 1-RM Snatch
*Sets 3-4: @ 80% of 1-RM Snatch
*Sets 5-6: @ 85% of 1-RM Snatch
C.
Three rounds for time of:
100 Double-Unders
25 Chest-to-Bar Pull-Ups
Rest 4 minutes, and then…
Three rounds for time of:
400 Meter Run (on Assault Runner if possible)
30 Deadlifts (185/135 lbs)
Rest 4 minutes, and then…
For time:
150-Foot Handstand Walk
5 Legless Rope Climbs (15′)
50 Strict Handstand Push Up
5 Rope Climbs (15′)
150-Foot Handstand Walk
Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
5 Wall Walks
D.
Three sets of:
Supine Chinese Planks x 60 seconds
Rest 30 seconds
Hanging L-Hold x Max Time
Rest 30 seconds
Dumbbell Reverse Flys x 15 reps
Rest as needed
C1. 11:29 reg pu
C2. 12:55
C3. 90sec hs / 5 rc / 50 sp 35# dbs/ 5 rc / 90 sec hs
Did it today.. Three sets of: Depth Drops x 10 reps Rest as needed Followed by. . . Every 90 seconds, for 9 minutes (6 sets): 5 Weighted Box Jumps (dumbbells by side; jump up and step down) 5 Unweighted Box Jumps (jump up and step down) Perform 5 weighted box jumps immediately followed by 5 unweighted box jumps. B. Every 90 seconds, for 9 minutes (6 sets): Snatch Pull with 3-second Pause at Knee + Snatch with 3-second Pause at Knee *Sets 1-2: @ 75% of 1-RM Snatch 45 *Sets 3-4: @ 80% of 1-RM Snatch 50 *Sets 5-6: @ 85% of… Read more »
Combined with 25/08
B. Top set at 175#
C. Running short in time so skipped 2nd portion
DU-C2B : 12 ish
Scaled 50ft walk, 5 legless (12ft), 30 sHSPU, 5 RC, 50ft walk : 11:03
Happy to report that I did not try to change anything Today ? haha winning!
A) done with 35#
B) 115/120/130 these felt really awesome today
C) 5:23 Rx
9:03 Rx
16:13 Rx
D) done
I think I’m ready for rest day loving the programming!
Thanks for everything! Hope your day was great!
Haha! Great work Jessica! Solid day now you definitely can enjoy your rest!
A. Done
B. 68/73/78Kg
C. 5:39/8:23(ran outside)/21:18(Sub’d 20 towel PUs)
D. Done
?? ? ? ☀️ ?
Except the HSW and HSPU definitely got the better of me. Still have a lot of work to do there.
A) ✅
B) 100/105/110/110/115/115
No misses all super solid today surprised myself pause at the knee combos are always challenging for me because I’m so long ??Not today!! ?
C) 5:44 RX also surprised here haven’t done CTB in months and my calves were still wrecked from dubs Monday
C2) 11:06RX outside run slow on run also calves were like what’s happening ?? compex here I come .
C3) Ran out of time class was starting just finished the accessories outside.
D) ✅
Rest day yay!!
Sounds like we’ve worked you the last three days for sure! Enjoy your rest day. You’ve earned it!
For sure! ????
A. Done
B. Snatch Pull with 3-second Pause at Knee + Snatch with 3-second Pause at Knee
*Sets 1-2: @ 75% of 1-RM Snatch: 75kg
*Sets 3-4: @ 80% of 1-RM Snatch: 80kg
*Sets 5-6: @ 85% of 1-RM Snatch: 85kg
C. RX 7:58 / 12:47 / 12:40 Total: 33:25
D. Done
???
A. Done
B. 75/80/85kg
C1. 5.54, strict pullups, du’s as singles.
C2. 15.54, AR 400m..man I hate running ? must train on it more ?
C3. 16.58, holy smokes this was rough ?
D. Done
Oh man I’m tired.. luckily a rest day ??
You’ve worked hard the last three days! Enjoy your rest day!
A. Done
B. Done based on 95kg
C.
1. 3 rft: 100 DU / 25 strict pull ups (shoulder issues) /10:38
2. Assault runner /13:18
3. Scaled to 30 hspu (kryptonite) /14:32
(Did 20 hspu afterwards to compensate for volume)
D. Done around 25s on the L-holds
Maybe time to jump on the gymnastics program?
https://invictusfitness.com/fitness/sp/invictusgymnastics.html
Perhaps!
A.done
B .done
C. Wod 1 10:04 rx
Wod 2 12:30 rx
Wod 3 150 foot 5 rope
Climb leg less and my shoulders says no more 2 rep in shpu today , i not can more…
Nice work! Glad you were safe on the rope
A. Done – 10 lbs
B. 45/50/55 (dramatically ramped down the weight so I could concentrate on form and mobility)
C.
12m10s – 200x 1/2 lb rope single unders, australians
19m7s – 135 lb Deadlift (this grouping took longer than I expected and than it felt)
7m11s – inverted shoulder taps and presses, 25 towel pulls per climb
D. 30s knees at parallel each round, 20 lbs each hand reverse fly
Great to see you dialling in that positioning ??
Looks like a good days work!
Hello!
A) Done
B) Skipped
C1) 9:55 with Regular PU
C2) 12:49 115lb DL , Run outside
C3) 15:46
5 Rope Climbs
90 Nose to Wall Shoulder Taps
50 SHSPU (1,5” raise)
5 Rope Climbs
90 Nose to Wall Shoulder Taps
D) Ran out of time. I’ll do Friday.
Have a great day! ?
You were able to get a lot of the work in atleast! Great work today and enjoy your rest tomorrow!
A. Done
B. Class wod. 3 position cleans up to 225. Cleans felt really good on Monday so wanted to reinforce a few good habits. Rotating my elbows out has been huge
C. All around slow. Wasn’t feeling good today.
About 9 mins/13 mins/19 mins
Rope climbs were a strength before covid and now I’m apparently really bad. Time to grind ??
D. Class accessory work. Core is already blasted from yesterday’s ghd
Good to see you jumping into a class and dialing in some extra positional work. I hope you got some good coaching cues and eyes on you. Just make sure you’re not doing to much of the same between the two programs. Keep adjusting accordingly ?
Now time to get back climbing those ropes 🙂
A. Done
B. 190 200 215
C1.6:32
C2. 9:24-good old fashion pavement-no runner
C3. A long ass time. Around 25 min. Turned into “for completion” Just wanted to get the gymnastics volume in. The combo of all 3 of those got nasty!
D. Did a plank tabata
Can’t beat tearing up the pavement and getting some vitamin D.
Tough but productive day ?♂️ ? ?
Not much vitamin D for those early AM workouts, but it was nice to enjoy some fresh air non the less??
A. Done
B. 32/ 32/ 35/ 35/ 36/ 36 kg
C1. Three rounds for time of:
100 Double-Unders
20 Chest-to-Bar Pull-Ups
8:34
C2. Three rounds for time of:
400 Meter Run (Skillmill)
30 Deadlifts (45 kg)
12:06
C3. For time:
67-Foot Handstand Walk
5 Legless Rope Climbs (15′)
50 SHPU (Toes on box)
5 Rope Climbs (15′)
67-Foot Handstand Walk
12:47
D. Done
Skillmill = Sled 🙂 ??
Solid day!
A. Done
B. 195/210/225 – notice I was banging the bar out in front of me on the last set with 225 haven’t done that in a long time
C. RX
5:58/10:27/14:03
38:28 total time with rest
Hsw in 25 foot ub increments
First day doing rope climbs in a long time
D. Done
Nice job on the handstand walks and good to see you had access to a rope today!
Always have access just has been killing my elbows. Still hurt today but it’s not like it makes it worse
A) Done with 35lb DBs and 24”
B) 155/165/175
C1) Calves still tight from Monday so didn’t do this part, spent 10 mins working on butterfly chest to bar
C2) RX 10:59
C3) RX 19:25
D) Done
Smart man! Get on some extra lower body mobility and banded distractions on those ankles!
A) ✅ used 10# plates for weighted jumps
B) ✅ 85-85-90-95-95-100 … stoked I hit 100# w/pause!
C) ✅ part I – 9:46… only 15 C2B for timing
Part II – 15:45 … 500m row and only 20 DL’s… wowser
Part III – RAN OUT OF TIME 🙁
D) ✅ snuck in L holds and reverse flys!
Good to see those numbers coming back up!
A) Done
B) Done based of 80 kg – still easy
C) 13:28 Rx
12:55 Run outside
14:56, Scaled to 2 times 25 strict pull ups and 50 strict DB Press 22,5kg
D) Skipped
Skipping the accessory…?
I’ll promise to do it Friday as Warm-up.
Ran out of time before getting to a job-interview
Crush the interview!!
Oh my calves ! And today double-unders again, challenge accepted ??
A. Done
B. No snatches
C. 8:45 Rx
C. 10:24 Rx (ran outside)
C. 17:42 Rx? We have only 12’ long rope so I did 5 legless from seated and then 5 legless from standing (no jump)
HS walk went ?? 7,5m increments – All Unbroken, but 50 strict HSPU took too long today ?
D. Done!
No injuries please, between the running and double under its important you get those calves ironed out and looked after! Three tough but productive days of work, great job!
I’m ok, my calves are just sore from a high volume of double-unders ? You said me once: “HTFU” ?
Not when it’s risking injury, I’m hard on you guys but not stupid 🙂