Great work to everyone who completed the 6th Annual Invictus Athlete Online Competition! We saw some incredible performances, amazing efforts and so many athletes test themselves beyond what they thought possible. Competition provides a great opportunity to showcase your hard work, examine weaknesses and make connections with fellow athletes through mutual encouragement. Now you guys get to rest and take the remainder of this week and next week to transition from our last cycles into our Open Prep Cycle. The training will look a little different then it normally does but please resist the urge to add more volume to the training. Let your bodies rest, recover and get primed for the upcoming cycle starting January 1st. Enjoy!
A.
Four sets of:
Death March x 20 reps
Rest 60 seconds
Strict Pull-Ups x 8-10 reps
Rest 60 seconds
Ab Wheel Roll Out x 10 reps
Rest 60 seconds
B.
35-54:
In 60 seconds, complete:
15 Burpees
Max Kettlebell Swings (24/16 kg)
Rest 60 seconds; Repeat for 5 sets
55+:
In 60 seconds, complete:
10 Burpees
Max Kettlebell Swings (16/12 kg)
Rest 60 seconds; Repeat for 5 sets
I made up some missed events from the online competition. I’ve been training but things have been so hectic I haven’t remembered to post my results!
Did 12 Days with our box:
1 Power Snatch
2 KB Snatches (53#)
3 Power Clean
4 Front Squats
5 Deadlifts
6 Strict Pull-ups
7 T2B
8 Box Jumps (24”)
9 Wall Balls (20#)
10 Slam Balls (30#)
11 Burpees
12 Thrusters
135# barbell
28:50
Did a modified version of 12 days of christmas with my class. 1 legged burpee 2 (20 airdyne pumps each arm) 3 ring dips 4 db snatch 30#’s 5 1 arm bicep curls 30# 6 ttb 7 pushups 8 1 leg glute bridges ea leg 9 kbs (25# anything more and i kinda pop through my calf more than i would like) 10 pullups 11 air squats 12 db shld 2 oh 30#’s Didnt record my time 🙂 Did close grip bench. Worked up to 135#x1 Did a core wod of :30 rev plank 25abmat situps :30 hollow holds 25… Read more »
Decided to jump in with class today and do the 12 Days of Christmas: 1 Squat Clean 80# 2 Ring Dips 3 Burpees 4 Renegade Rows (L/R = 1, so really 8 push-ups & 8 rows) 25# DBs 5 T2B 6 WB (14# to 9′) 7 Goblet Squats 16kg 8 Ball Slams 20# 9 Box Jumps 10 Alternating Jumping Lunges (L/R = 2) 11 DB Push Presses 25# 12 Thrusters 80# 31:19 Rx Then worked on my BMUs – started day 1 of Pamela Gagnon’s 4-week BMU program. Am going to do today’s program tomorrow. Thought that was easier than… Read more »
Warmup with tabata on ass bike
A. DM 25#, Strict pu x 10
B. 16, 16, 17, 18, 19 (eye level)
12 Days of Christmas
Lifts @ 40kg Rx was 70kg
1 Power Cleans @ 40kg
2 Wall Climbs
3 Box Jumps 24” Rx was 21”
4 Burpees
5 Deadlifts @ 40kg
6 KB Swings @ 16kg Rx was 24kg
7 HSPU scaled to HRPU
8 T2B scaled to Knees Up
9 Wall Balls @ 6kg Rx was 9kg (5/4)
10 KB Snatches @ 16kg Rx was 24kg
11 Pull-ups scaled to green band (4/4/3 & 3/3/3/2)
12 Thrusters @ 40kg (4/3/5)
Time: 36:39
12 days of Christmas with Fogarty
1 300m Row
2 MU
3 Thrusters 135/85
4 Snatches 135/85
5 Burpees
6 T2B
7 C2B
8 KB Swings 70/55
9 Box Jumps 24/20
10 SHSPU
11G2OH 135/85
12 Man Makers 45/25
Time: 59:29 and officially ready for a holiday break!
A. 35#’s DM
B. 13,13,15,14,14
It was tough not doing more……..
But good job Tom!!
A. Death March with 30# DB.
Did a quick run through on a WOD for an upcoming comp
5 rounds. Ea round on a 2 min timer. You have to wait the 2 mins before going to next round
0-2:00 8 BBJO + 10 cal bike (air dyne)
2-4 8 BBJO + 20 cal
4-6 8 BBJO + 30 cal
6-8 8 BBJO + 40 cal
8-10 8 BBJO + 50 cal.
Didn’t complete last round. Had 3 cal left. Pretty tired and still sore. Wasn’t into it.
A) complete
B) 10 10 12 12 14
Congrats to everyone that completed the online comp – especially those that finished on the podium! You all inspire me to be better everyday. There is so much I want to work on, but I resisted the urge and only did today’s training:
A. Done
B. 12/13/14/13/13
Good job Joe!
Thanks Nichole!
A. 1. with 20 lb. dumbbells
2. UB – 10 reps each set
3. 10 reps each set
B. 11 – 11 – 12 – 13 – 14
I’m going to use this:
https://www.youtube.com/watch?v=2o_lal2jpQc
I hope its correct…;-))
Yes, that is correct! Thanks Edward!
Hey guys, can someone send a link to something that demonstrates a death march please?
TIA
Just to add, I had a look myself but there appear to be many variations….
Edward posted a great link above!
Seen, thanks!