PERFORMANCE
Warm-Up.
One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Followed by…
Three sets of:
Piked Handstand Push-up x 6 reps
Single-Under x 50 reps
Then…
A.
For time:
1000 Meter Row
100 Double-Unders
50/35 Calories of Assault Bike
25 Strict Handstand Push-Ups
50/35 Calories of Assault Bike
100 Double-Unders
1000 Meter Row
done Monday 1/16
green band for hspu 8-7-4-3-2-1 echo bike for cals 26:17
А . 15:50 min
32min rx
A. 32’48” Strict HSPU to 4″ pad
Totally butchered this w/o. No rower and couldn’t face the fact that I just can’t do DUs. Still, glad to move. Must buy a tower in 2023.
1000m cycle
50 db snatch 25lb
20 55lb bb row
25 pus
20 75lb bb row
50 db snatch 25lbs
1000m cycle
14:48
Finished off w/a run around the ~600m block.
22:04
4/2/3/4/3/2/4
1000m row
100 DU 70/30
800m run
25 SHSPU – 13/4/4/4
800m run
100 DU – 36/34/30
1000m row
23:58 took my time in transitions. Not feeling it today. Glad to finish.
Warm up: ✅
3 sets: ✅
A:
17:41 Rx
30:31 w DB Press (50×10, 45×15 for HSPU).
24:35
Single unders (for knees)
5 shspu, 20 kipping
29.48
35 kal bike and legs on the box HSPU
A. 1000M Row
300M Ski Erg (playing tennis tonight and toe is flared up, so subbed DUs)
50 Cal Echo Bike
25 Strict double DB presses (50s) 5/5/5/5/5
50 Cal Echo Bike
300M Ski Erg
1000M Row
21:10
A. 19:42 Rx
Been a long time since I was a part of the Invictus online crew, but I’m happy to be back. Best online program there is!
21:13 (30” box HSPU)
Good to see a familiar name on here! I just jumped back on again too after a looooong time away. David here too. Tell T hello!
Heyyyy! Man, I glad I posted. Miss you guys. Hope everyone is doing well. Tell David hi too!
A. For Time – 27:47
1000m Row – 4:29
100 DU – sooo many trips
35 Cal AB – 3:42
25 Lsit SA (right) DB press @ 30# – 6/4/double and singles
35 Cal AB – 3:40
100 DU – TRIPS!!
1000m Row – 4:36
***Wanted this time closer to 25:00, but DU did not go as planned and the presses got super slow!!