A.
Every 2 minutes, for 10 minutes (5 sets):
Clean-Grip Overhead Squat x 3 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Six sets of:
Front Squat x 1 rep
Rest as needed
Suggested loads per set by % – 75, 85, 90, 95, 95+, 95+
C.
Every minute, on the minute, for 30 minutes:
Minute 1: 18-20/13-15 Calories of Assault Bike or 20-22/14-16 Calories of Bike Erg
Minute 2: 15-18 Lateral Burpees Over Barbell
Minute 3: 20 Barbell Thrusters (45/35 lbs)
D.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Supine GHD Hold x 45 seconds
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest as needed
E.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest 60 seconds
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed
A. Done
B. Up to 315# (96%)
C. 18-20 cal Row, 14 BOB, 15 thrusters
This was so hard, had to skip 3 separate minute interval to catch my breath.. ?
D. Done
Took it a little easy today- Didnt sleep well last night. I felt ok doing this since I’ve had some really awesome progress lately! ?
A) up to 105
B) up to 200 – I didn’t have it in me to push today
C) done Rx
D) done
E) done
Thanks Tino! Hope your friday was awesome!
Completing that emom as written definitely isn’t an “easy” task. Great work!
Rest up and enjoy the rest of your weekend!
Yeah that’s true- that got a little ugly. Haha
I definitely took it easier on the squats.
A. 40/50/60/70/80Kg
B. Up to 140Kg
C. Done Rx with Echo
Echo – 20 x 6/18 x 4
BOB – 15 for all rnds
Thrusters – 20 for all rnds
D. Done
E. Done
Atta boy! Lived up to my expectations ??
Thanks Tino. Was trying to hit 20 cals on all rnds but rnd 7 was the reckoning.
A. 65/95/115/135#
B. Did FS+J 155-225#
C. Did 3 sets 16 cal AB/16 LBOB/16 Thrusters(45#)/rest.Remaining time did minute on/minute off. 6 sets total
D. Done
E. Done
?
A. Done with bar for mobility
B. Up to 285
C. So hard. 12 cal echo bike / 10 burp / 12 thruster
D. Done
E. Skipped for time
That echo bike is a beast! Good job today
Do you guys recommend this as a 1:1 sub for the assault bike? It feels significantly harder to me.
A. Clean-Grip OHS: 130×3, 140×3, 150×3, 160×3, 165#x3
B. FS: 195, 215, 230, 245, 250# (97%), —
D. 10#x8x3 Wtd Dips @ 20X1; 3×30 Bnd OH Tri Ext @ 20X0
E. 3×45 sec Supine GHD Hold; 8#x8x3 GHD Hip Ext with OH “Y” @ 2113
Super happy with my efforts today!
Me too! ?
Great work!
A) just used BB first 2 sets last 65# B) Up to 175# happy with this it’s not my 1RM but it’s the number I’ve been going off of and haven’t really pushed heavy on the piriformis and it was good today. C) First 6 rounds 15 cal ass bike 15 burpees 20 thrusters Last 4 rounds 12 cal ass bike 13 burpees 20 thrusters Damn this was tough out in the sun today really the burpees were the hardest go figure ??♀️? D) no access to the dip bar so did non weighted dips on stack of 45’s 12… Read more »
Solid work Elena!
Thanks Tino!
A.
Every 4 minutes for 16 minutes (4 sets)
40 sit ups
200 m Run
B.
Six sets of:
Front Squat x 1 rep
Rest as needed
Suggested loads per set by % – 75, 85, 90, 95, 95+, 95+ 100 110 117,5 123,5 125 127,5 kg
C.
Every minute, on the minute, for 30 minutes:
Minute 1: 13 Calorie Assault Bike
Minute 2: 15 Lateral Burpees Over Dumbell
Minute 3: 20 Right Arm Thrusters with 10 kgs Dumbell
stopped at minite 15…
Nice work!
Hello!
A) 45 – 50 – 55 – 60 – 65lb
B) 115 – 130 – 140 – 145 – 148 – 150lb (96,8%)
C) 10 Cal Bike /15 Burpees Over Barbell / 15 Thrusters. Then ? ??.
D) Done 2 sets only with banded dips on Matador.
Ran out of time for E (it took a while for the soul to get back to the body after C ?)
Looks like you had fun! ??
?????
Worked out early and my body did not respond to squats lol I failed 90% ??♀️??♀️??♀️ Didn’t stress and hit that long emom!!
13 cals/18 burpees/thrusters unbroken
Still putting in the work. Money in the bank!
A. 95/135/155/175/185
B. 225/245/265/285/295/305
C. Class WOD “Holleyman” 30 RFT: 5 WB, 3 HSPU, 1 PC 225. 22:08 Rx. Already feeling stronger!
D. Done. 25# Dips
E. Done.
Fun! Looks like you’ve settled back into a good training routine! Nice work!
A. 65/85/105/115/125#
B. built to 225#
C. first 6 sets: 15 bike/15 burpees/20 thruster
last 4 sets: 12 bike/15 burpee/20 thruster
wanted to see how far i could hang with the 15 calorie ass bike.. eventually lost it after round 6.. but happy with that!
D. & E. done
Glad you challenged yourself with 15! That is a solid number to be holding.
thanks Hunter!
A) 115/135/155/165/170. Best my mobility has felt here and heaviest I’ve gone.
B) 250/275/300/315/330/340 PR attempt fail. As with any failed squat attempt for me, I failed 2/3 of the way up (I’ve literally never failed in the bottom). Any suggestions on how to overcome this? Am I just being soft and do I need to just try and grind through it?
C) 15 cals/15 burpees/20 thrusters for 7 sets (21 min). Energy fell off a cliff after that 7th set so I called it.
D) Done
E) Done
Of course try to grind through it, but if positioning gets off then dump it. It could be many things, it just depends on your squat. Send me a video at hunter@invictusathlete.com if you have one!
A) 20/20/30/30/30 kg
I need to work on my shoulders mobility
B) 80/90/95/100/105/107fail kg
C) Scaled to 15/12/15 and my lungs were still on fire all the way through. A bit of died today
D) Done
E) Sorry – no more!!
Sounds like the perfect modification where you could still get it done but you were feeling it. Nice work!
D. Done
A. 95/135/165/185/225
B. Built to 355 and called it
C. Only did 7 sets Short on time and was plenty anyway
Assault bike: 20/18×6
Burpee Over bar: 15
thrusters: 20×3/15×4
Thats good you were still able to squeeze in 7!
A) done with light weight, but mobility felt good today B) tried to do, but even with empty bar the front rack position did hurt a lot…really have no idea what caused it, it hurts now since 4 weeks… C) did 2000m row benchmark with the class before noon, so i was quite dead already Time: 6:45.3 almost happy with it, could have pushed a little more the last 500, but it is a pr Also did a full session yesterday, so did this today: E3’ for 15’ (5 easy sets) 1’ max cal ab, 20 ohs with empty bar,… Read more »
Great job on the 2k improvement! That is solid
Not the best days are behind me, so definitely took it
A. 135/185/235/275/300#
B. 270/305/325….got pulled by clients and came back and finished at 335# but didn’t have it in me and failed 345#
C. 5 sets Rx and then ran out of time…should be able to finish the rest this afternoon
Its tough coming back to heavy weight after too many minutes away.
Out of town this weekend with no equipment. Stuck with the friday EMOM madness
Every 2 for 32 (4 rounds)
Min1-2: 200 run + 50 du
Min 2-4: 200 run + 20 alt v ups
Min 5-6: 200 run + 15 burpees
Min 7-8: 200 run + 20 reverse lung
Did the trick!
Looks like it did! Great work still getting some training in! ??
Enjoy your weekend away!
Thanks Tino! Enjoy yours as well??
A: 45#, 65#, 85#, 105#, 135# these felt good!
B: 175, 200, 215, 225, 225f, 135×5 to finish it out!
C: Modified this one after doing Wednesday’s workout yesterday. 15 cal AB, 15 HR-Push ups, 10 pull ups
D: ✔️
E: ✔️
Looks like you had fun yesterday…???
Good job getting it in.
Crossover symmetry + hip/ankle mobility
A. 95/115/135/145×2/145
B. 240/272/288/305(95%) – bathroom break – 275/295/ un-racked 305 and went zooming through space so called it a day.
C. No go today
D. 10/10/10. :45/:45/:45. 30/30/30
Cant have too many good days in one week. We’ll come back better tomorrow!
All about listening to your body and adjusting accordingly. Your body will thank you tomorrow ???
Glad im finally listening! lol