A.
Three rounds of:
10 Glute Ham Raises @ 2011
10 Front-Racked Double Kettlebell Squats (16-24/12-16 kg) @ 31X1
10 Calorie Assault Bike
10 Double Kettlebell Deadlifts (16-24/12-16 kg)
10 Double Kettlebell Thrusters (16-24/12-16 kg)
10 Calorie Assault Bike
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean + Jerk
Build across the 10 sets to something heavy for today.
C.
Every 2 minutes, for 20 minutes (10 sets) of:
200 Meter Assault Runner or Run
6 Ground to Overhead
Begin at 40% of your 1-RM Clean & Jerk and build in weight across the 10 sets. A suggestion would be to add roughly 2-3% every set.
D.
Four sets of:
30 second Supine GHD Hold
15 GHD Sit-Ups
30 second Bear Hug Sandbag Hold (150/100 lbs)
15 Bear Hug Sandbag Squats
Rest 2 minutes
*If you do not have access to a Sandbag or D-Ball perform with Double Front Racked Kettlebells (24-32/16-24 kg).
E.
One set of:
100 Empty Barbell Front Rack Lunges
A. Done 20 kg 17:40
B. 155/165/175/185/195/205/215/225/235/235#
C. 1:23/1:22/1:20/1:21/1:20/1:21/1:25/1:26@115#
1:25/1:23@135# Trueform
D. Done 3 sets SB Squats 8/10/15. 3:18/2:40/2:48
E. 30 Lunges
It’s good to be baaaaaack on some Invictus programming! I’m currently about 15 weeks pregnant, so I’m modifying things and moderating intensity 🙂
A. Done with 26# KB
B. 85/105/125/135/145/155/165/165/165/175
C. 85/95/95/105/105/105/115/115/115/125
D. Subbed v-ups for GHDs
And felt like that was enough for today 🙂
A. Done at 35 pounds
B. 225 the last
C. Done 95/105/115/125/135/145/155/165/175/185
D. Done
E. Done
A. Done
B. 65-110Kg
C. 50-80Kg; all rnds between 1:15 and 1:35.
D. Done. Sub’d Vups and planks, no GHD; used the 150# SB and it owned me.
E. Done
First workout with my new pair of Invictus Metcon 5. They are sweet looking and great performers. I’ve always been a Metcon fan and these are the best so far and Invictus totally pimped them out.
Dude! How cool are they!? My favourite pair yet!
A. Done
B. 135/ 155/ 165/ 175/ 185/ 195/ 205x
C. 100/ 100/ 115/ 115/ 120 until the end
D. Done
E. Gym was closing
A. Done
B. 60kg/70kg/80kg/80kg/80kg/90kg/90kg/100kg/100kg/110kg – had my calculator handy for these plates. Hang clean felt really easy all the way.
C. Done – modified a bit
D. Done with 60lb DBs
E. Done – this hurt. Did 50/25/25 with maybe a 5 second break between each
Glad you enjoyed the finisher 🙂
A. Done with 45# kbs, about 14min didn’t hold the nose breathing
B. Every minute up to 185
C. Done with 15 cal row and 95 – 135, most sets at 105-115
1:10-1:28
Awesome thanks Tino!
Always welcome!
A) Skipped
B) 135/165/185/195/205/210/220/225/230/235
C) Just got my Echo bike so had to giv’er a rip.
10cals+6GTOH 95/100/105/110/115/120/125/130/135/145
All sets under 1:30, last few got the lungs burning
D) Done-subbed GHD stuff for planks, and strict knees to elbows.
E) Done
A) done ✅
B) done ✅
155-155-175-185-185-195-195-205-215-225
C) done ✅
I did 200 meter in the air runner for the first 5 rounds after that I did 100 meter and the 6 ground to overhead with 135. That was hard but fun.
D) 100 pounds sandbag
E) done ✅
The Assault Runner ??
That think is awesome
A. Done
B. Built from 135 to 205. Lower back felt amazing in the hang.
C. Let the barbell with 135lbs. Achieve to do all the rounds around 1:40.
D. Done
E. Unable to complete (time)
Moving well and feeling good!
Knocked this out this morning but just getting a chance to post.
A. 16:30ish. Just moved through
B.135,165,185,215,235,255,265,275,285,295(Missed but felt good. Would’ve tried again but didn’t have time and wanted to finish rest of workout)
C. Not sure of exact weights. Started at 135 and slapped on 5 to 10 a time until finished at 205)
D. Done
E. Done broken into 30,40,30
Got the job done early doors!
Did 20.5 again 18:09(was 18:37)
Solid improvement!
Thank you
A: ✔️ That was a good one
B: started at 115# built to 195# but missed it twice ?
C: 85-130# each round was under 1:40 except the last two. Changing your own plates ears up a lot of time lol
No time for D&E.
Following day behind from oz
NB warm up done with 24kg kbs
Lifting
80 to 110kg. (Going till jerk breakdown)
Cond
60 to 65kg. (These g2oh are always decieving)
Going to di an online comp wod tonight so will do accessory later
Good luck with tonight’s workout!!
Hey guys just want to say since I have started this programming my body is indestructible, the workouts take ages to complete but t he accessories make the body so resistant to fatigue and injury, awesome big shout
That’s awesome to hear! Fit, healthy and having fun! Keep up the great work!!
Late night at a wedding on the weekend, wasn’t feeling too hot today. Did the class workout which was for Rememberance Day here in Canada:
Nutts: For Time
10 HSPU
15 Deadlifts 250
25 box jumps 30”
50 pull ups
100 wall balls
200 double unders
400m run with 45lb plate
17:03
Then did the 100 front racked lunges and 3×10 glute ham raises.
Definitely want to scale back the volume this week in preparation for the new cycle.
Good to see you having some fun over the weekend. Take it easy this week and get yourself physically and mentally for the next cycle.
2 questions
1. For part c. Unbroken 3 reps?
2. Is it squat or power? If it say power I do power and clean I do squat clean correct?
For strength portions we always recommend squatting everything. For conditioning portions move the barbell the fastest most efficient way
A. 15:46 done. Nasal only 16kg first round 24 for 2 and 3 B. 135/155/185/205/225/245/265/275/295/ 315 f really didn’t even attempt just wasn’t happening today. Cleans have not been strong recently D. Done with 150# bag C. Did hero workout for a members brother “Herzberg” AMRAP 35 800 meter run with 30# slam ball 10 manmakers with squat clean thruster 50# 21 box facing burpee box jump overs 6 rope climbs 2 rounds + 800 + 10 + 4 E. Done Also redid 20.5 yesterday got 13:48 which was much better than first time but I still think I should… Read more »
Awesome improvement on 20.5!
You think you’re cleans might have been affected by yesterday’s repeat? ?
Yes but also they’ve just been weak even on 20.4 a workout that would normally be strong for me
Noted.Time to get strong!
Yessir! I once was I can be again!
A. Done nft
B. 185,,185,205,205,225,225,245,245 265,265#
Hollllaaa!!!! Little sore today so I stayed a little lighter than usual and hammered technique to fix this crooked stance. Had some really good progress!
A) done
B) up to 145. Felt great and my feet positioning was way better.
C) ran outside, weight 75/75/85/85/195/195/125/125/135/135 1:22/1:17/1:07/1:13/1:18/1:32/1:25/1:20/1:29/1:33
D) done
E) done. Woof.
Thanks Tino! Hope you have a great day!
Take it easy this week and enjoy some downtime before the new cycle starts. You’ve earned it!