Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Then…
With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Dumbbell Thrusters (35/25 lbs)
20:00 – 75 Box Jump Overs (24″/20″)
25:00 – 800 Meter Run
This Invictus program is now on SugarWOD! This easy to use app will allow you to:
* See the full week of programming every Sunday
* Track your results and easily review past performances
* Toss your calculator because your lifting percentages are calculated for you
* Interact with Invictus coaches and training partners
Late post and backlogging.
My wife and sister joined in for a workout so we did a bit of a strongman team workout of sorts.
As partners, alternating rounds
AMRAP10
50′ Yoke Carry (365/235)
5 burpees
Rest 2:00
AMRAP10
1 Bear Complex (185/ ladies did 65)
10 Calorie Bike
I joined on sugar wod today but I’m commonly a day or more behind. Can you log a previous day’s workout on there? Can I do tomorrow’s Tuesday and log it?
Bench press OT2M for 14:
10×135
8×185
6×205
3 sets of 4×225
8×185
20mins of Cindy: 24 rounds
This was rough.
Shoulder to overhead done at 85, DB thrusters done at 25. Did 30 strict pull-ups. Ended up taking about 32 minutes as the shoulder to overhead and box jump overs took more than the 5 minutes allotted
What I actually got in the 5 min rounds
1000 m row
60 PP 75lb
10 ring MU
40 thrusters w 35lb kettlebells
Box JO 65
Cals on air Dyne 4 min. 53.
Pretty fun to move from one to next.
Saturdays I train at the globo equivalent because it has child parking for our toddlers. Took a look at the list of work to do and decided I am too lazy to pull equipment from all ends of the gym today ? Decided I want to see what my 5k time is on the assault runner instead. Not smart at 100kg b/w just getting back into conditioning, so jumped off at 2km with knives at work in shins and right achilles ? Did a bunch of strict pullupds and decided that at least some work is better than no work… Read more »
Love you went in with a big appetite! For sure man, some is always better than none. Serious endeavor just moving kiddos to the gym so you can get after it. Kudos.
Yesterday rest day.
Today I did:
Row 1000 m
Hip hinge mobility
A. Strict Diana:
21-15-9
DL 100 kg
Shspu
6:42
B. E2m x3
BB hip trusts x6 150 kg
Strict Pull ups x10
L sit hold 60s Nice!
C. 3-4
Banded pull aparts x30 Black Band
GHD back extension x15 + 10 kg plate
GHD hyper reverse x15
D. 3-4
Triceps/ biceps