A.
Every 2 minutes, for 8 minutes (4 sets):
(Power Jerk + 3 Overhead Squats) x 1 rep
Build over the course of the 4 sets. Keep your jerk grip for your overhead squats. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every two minutes, for 12 minutes (6 sets):
2 Front Squats + Jerk @ 92-95% of 1-RM C&J
C.
Every minute on the minute for 21 minutes:
Minute 1: Assault Bike 15-18/10-12 Calories
Minute 2: 15 Lateral Burpee Over Dumbbells
Minute 3: 14-16 Dumbbell Walking Lunges (50/35lb.)(Open Workout 17.2 Standard)
At the 21 minutes mark. . .
Three rounds for time of:
Assault Bike 15-18/10-12 Calories
15 Lateral Burpee Over Dumbbells
14-16 Dumbbell Walking Lunges (50/35lb.)(Open Workout 17.2 Standard)
D.
Three sets of..
Max Rep Dumbbell Bench Press @ 50-70/35-50lb.
Immediatelly followed by . . .
Max Rep Dumbbell Bench Press @ 35-50/25-35lb.
Immediatelly followed by . . .
Max Rep Dumbbell Bench Press @ 25-35/15-25lb.
Immediatelly followed by . . .
Max Rep Push-Ups
Rest 3 minutes
Select a load that will allow you to get 12-15 reps for the first movement of the first set, then reduce 10-15 lb for your drop sets.
E.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed
A.@135
B.@235
C. Done
Min1- 12 cal 30/35 secs
Min2- 10 Burpees 30/35 secs
Min3- 14 WL with 22.5 kg
Couldn’t do 3 sets
D.Done
E. Done
A. 60Kg x 4
B. 100Kg(83%); jerks feel slow and weak overhead these days; I don’t seem to have the leg drive in this complex.
C. EMOM done with Echo and 16/15/14 rep scheme
6:53 Rx
D. Done 30/22.5/17.5Kg DBs
E. Done with BB good mornings
Take the rough with the smooth and focus on the bigger picture. We will get your legs back, they’re just a little tired from crushing it 🙂
Totally. Can’t PR everyday though my brain says I should??? Loving this cycle just like the last couple. Thanks Tino and Hunter.
A) 20kg, 20kg, 30kg, 40kg
B) 115kg all sets
C) This was rough, did
15 cal bike
15 burpees
10 walking lunges
Then
3RFT
9:20
D)Used 75/50/35
E) 10 GHD sit-ups
20 weighted GHD hip ext
???
A) done – up to 85
B) done @ 175
C) done Rx and 7:37
D) done
Then took my pup paddleboarding ?
Thanks Tino! Hope you had a great Friday!
Enjoyed a nice staycation to celebrate my wedding anniversary! Can’t complain! Hope you have a great holiday weekend!
Are you back to full health?
Oh that’s perfect! Happy anniversary!
Yes- I feel a ton better! ? thanks for checking!
Howdy!!
A. Up to 60 lbs.
B. Up to 225 lbs. Felt my shoulders and elbows very weak today…
C. Did on Echo Bike: 12 of everything for rounds 1-5 and then 10 on rounds 6-7.
Stuck with 10 of everything during the 3 RFT. Gym was very hot (100+F) and humid, it was very, very hard to breath. I overheated on round 5… ???
D. Still going easy on the shoulder. Did 50-35-25 lbs: 15/10/8/3, 15/12/10/6 and 15/12/12/8.
E. Held a 25 lb plate at chest.
Have a great weekend!
Have a great weekend and stay safe in the heat!!
A) 55/65/75/85
B) All sets @ 145
C) 21 Emom
10 cal bike
15 burpees over DB
16 lunges 35#
3rds for time
9:13 Same Rep scheme
Dang this was tough it was so hot in the gym I was drenched ?usually I get a second wind when you program the 3 rds for time after not today ?
D) DB bench press
35# 14/12/12
25# 12/12/12
20#. 12/12/12
Push ups. 10/11/10
E) GHD hip extensions with 15# plate
Tall kneeling palloff press ✅
? ?
Very modified movements for me. Currently in my 13th week of rehab for shoulder pain/injury. Thankfully nothing serious. Basically turned out to be a series of muscles imbalances/ instabilities that just progressively got worse and were made very notable as I intensified my training. As such, I have to behave and listen to my PT. 13 weeks in and I’m already almost back to normal, just need to get myself back into competing health. Skipped A and did my rehab workouts instead. B. just front squats (no overhead allowed, unless programmed by my PT) C. Scaled burpees to 5. (Surprisingly… Read more »
Glad you are playing it safe to help that get better and be on a path to 100%
A. 155
B. Up to 295
C. Done RX then 9:19 got buried on the 3rft
D. Done
E. Done
Enjoy the weekend!
How’d you know I was checked out ready for the weekend!? You too! ?
Because you were over 9 for your last 3 rounds 🙂
Hahaha trust me I know. I pretty much quit. I used the 60s for the Emom and was dying and it was hot and I had to do it yesterday so that’s my excuse ?
Knee was feeling better I just have to make sure I never miss my stretches or it’s right back! I did clean+FS+jerk I don’t like split jerking where my rack is set up plus I wanted to hit some squat cleans 175×5 180×3 finally feeling like I know how to clean again! 12 cals every round, 15 burpees, 14 alternating step ups holding 1 40# DB (with a sore knee lunges just wasn’t a good choice and it took a lot of self talk to switch them up) hit everything within the minute and finished at 29:13 the bike got… Read more »
Maybe some of this warm weather is helping with knee too!
It’s the weirdest thing after 4 months of no change I had it checked out… had active release, dry needling, PT, and an MRI… nothing. It’s behin the knee on the outside where I can’t really tell if it’s a calf or hamstring issue connecting to the knee! As long as I stretch and do my breathing exercises it keeps the pain away!
Some extra calf and ankle mobility???
A) 95/115/135/145
B) All sets at 205 (79%)
C) 18 cal Bike Erg, 15 burpees, 14 lunges. Had to stop after the 21 mins. I absolutely hate that I did, but it’s 100+ degrees here today and I thought I might faint if I keep going.
D) 70/50/30/pump city
E) no GHd so Goodmornings with heavy green band
You aren’t the first person to be talking about feeling the weather today!
? ?
Still here, I have been hitting the recovery game all week from this past weekends comp. just having to adjust pretty heavily as I’m still pretty wiped, but today was my first “full” day of training.
A. 185/225/255/275# hit these pretty hard
B. Pulled back to just under 85% and did sets at 275#(not even 92% was going up today)
C. kept the Rx weights and numbers but scaled down the EMOM to 12 minutes
D. Didn’t do
E. Complete
Glad you are able to get back into it!
How did the comp go?
Missed the podium by 2 points because we couldn’t throw footballs ? but it was a lot of fun and sunny and hot
??♂️ Sounds a little silly to me, but glad you had fun!
They have weird floater WODs every year. Last year they had a field goal kick
A- up to 60kg
B- 130kg
C- hot darn this was tough. 200m run, 15 burpees, 16 walking lunges. The 3rds for time were killer 7 min 12 sec
D-done
E- done
Good job today Sam!
What can I sub for assault bike? Thank you
Row, bike Erg or Ski for same calories. Alternatively run 2-300 meters
Thank you! Just joined the program today looking forward to it.
Welcome to the community!!
Hit the class at noon. A. Done as a warm up for class back squats B. Back squats: 4 sets of 4 reps. Did this as every 2 mins: 295/295/315/315 C. At the park: 200m run, 15 burpees over the DB and 14 OH lunge with the 70# DB. This hurt a lot. About 95 degrees. Rested a few mins and did the last 3 rounds in about 8:30 D. Single arm DB bench with 70#. Went back and forth between arms for 2 sets then push ups 12/12/5/5/10 13/13/5/5/10 12/12/5/5/9 E. Skip. We did some accessory after class Adjusting… Read more »
Fun mash up!! Great to see you’re dialling in that hydration! ??
Hello!
A) Up to 60lb
B) 3 x 105lb 3 x 108lb
C) Scaled to:
Minute 1: 8 cal Echo Bike
Minute 2: 12 Burpees Over Dbs
Minute 3: 14 DB Walking Lunges (35lb)
Then, same for the 3 rounds for time : 10:38 (Wanted sub 9 minutes but I didn’t have much left plus I overheated thanks to a temperature of 100F ??)
D) 35lb : 12/10/10
25lb : 10/9/9
15lb: 13/12/11
Push ups: 3/6/5
E) 10lb and blue band
Have a great day ??
Looks like you enjoyed yourself today 🙂
Be safe in the heat!!
It was a fun one! Hard but fun! Looking forward to tomorrow’s ❤️
Sneaked in a session yesterday, because on the weekend we are traveling to visit Hallstatt and Salzburg, so won’t be to much training (possible), maybe some hotel gym workout (na ya sure…:D) A) more like a 10’ practice, up to 65kg, felt decent today (actual jerk grip) B) 110kg After the 2nd rep of the 5th set’s front squat something snapped in my left elbow, on the inner side, so no jerk then, finished only the last set squats C) wasn’t sure about the rest of the training, but then went with it Emom done with 15 cals (alternating btw.… Read more »
Hopefully the rest over the weekend helps your elbow. Have a great time in Hallstatt and Salzburg!
Never felt this kind of pain in that area, very strange. I was just coming up from the squat, raised my elbow up as i should and it snapped :/
Thanks, such a beautiful place, can’t wait ?
Hopefully it’s nothing serious ?
A. 95/115/125/135
B. 235# – Power Jerks. Failed PJ on set 5.
C. Not today satan, not today.
D. 50#s x20/17/15; 35#s x15/12/12; 20#s x21/18/18; P-ups x3/4/4
E. 10# Plate 3×20; Red band 3x10ea
Wouldnt have been able to complete conditioning w/ any intensity or anything left in the tank, or time for accessory work so i prioritized strength and accessory work today. Worked out nicely. Just need this baby to sleep betteerrr. Murph tomorrow, i know its basic but does anyone have a good warmup/prep for the workout?
This is what I recommended A. 10 minutes of low-intensity Assault Bike or Jogging @ 70% Followed by. . . Hip Mobility Drills https://youtu.be/pWr8Y9rSDX8 Followed by… Thoracic Mobility Drills https://youtu.be/m7xtoOGVFNI B. Two sets of: 30 seconds of Assault Bike @ 80-85% Banded Good Morning x 15-20 reps Rest 60 seconds 30 seconds of Assault Bike @ 80-85% Rocking Box Bridges x 6-8 reps (slow and controlled) https://youtu.be/gEVlZ5YEwNE Rest 60 seconds 30 seconds of Assault Bike @ 80-85% Goblet Squat x 15 reps (Light) Rest 60 seconds C. Finish with: 20/15 Calorie Assault Bike @ 70% 30 seconds Rest 15/10 Calorie… Read more »
Beautiful!!! How long should i plan for this to take? My heat starts at 9am.
30 min, if you need more guidance we offer individualized options through Athlete +, and Individual Program Design. Please shoot info@invictusathlete.com if you have more questions.
A. 95,115,135,155
B. 300×3 305 x3 surprised how good these felt today!
C. 21 min emom done as 15 cal 15 burpee over dbs 16 dB lunges. Didn’t do the 3 rounds for time. Was plenty?
D. #60s #50s #35s
E. 25 plate red band
You owe me 3 rounds!! ?
Hey I almost owed you 10 rounds? be happy with 7 dangit!
A .done
B.done 77,5kg
C. Emon last 3 round 14cal ,11 burpee 14 lunge,
And for time 10:21
Db17,5kg
D.done
45kg 12 rep Barbell
40 kg 12 -10 -10 barbell
35kg db 8-8-6
Push up 8-8-6
E. Not habe ghd
You can sub out barbell good mornings if you don’t have a GHD machine.
@tino I tried but had to stop half way through. I have to wear a mask in the gym I go to! Makes anaerobic hard to accomplish. I bought a house and am moving soon. Already bought an Assault bike for the garage gym!
A: Bar/bar/65lb/95lb
B: 205lb (92%), got that for 5 sets. Went for 215lb (95%) failed jerk. This felt heavy today. Still super sore from M-W.
C: read above
D: done
E: done
Damn! That sounds terrible!! congrats on the new house! In the mean time try to hit a conditioning pieces outside based on what you have access too then hit all your lifting and accessory at the gym! ??