PERFORMANCE & FITNESS
Warm-Up.
Three sets of:
Row x 200m
Single-Arm Kettlebell Front Rack Carry x 100ft per side
Followed by…
Two sets of:
Kip Swing x 10 reps
Dive-Bomber Push-Up x 8 reps
Kettlebell Swing x 6 reps
Then…
A.
Complete as many rounds and reps as possible in 30 minutes of:
500/400 Meter Row
40 Alternating Reverse Lunges with Kettlebell
30 Kettlebell Swings
20 Push-Ups
10 Toes to Bar or Knees to Elbows
4rds +40 lunges, 24kg kb. Certainty gets you blowing by the end!!!
4 + 500+40+10 (of 30). Ttb and 50lbs kb. Grip was a bit of factor but mostly lungs.
15 kg kb for lunges 25kg for swings
3+ 10 swings
3 rounds in 20:00 16kg ktb.
3 rounds plus 10 lunges
35lb kb lunges
50lb kb swings
4 rounds flat
Box Step-ups in stead of lunges.
Sunday Jan 22, 2023
A. AMRAP 30 min
400m Row – 1:41 / 1:42 / 1:45 / 1:45
40 Alt Rev Lunges in Goblet hold @ 16kg KB – 16/14/10 all rounds
30 KBS @ 16kg – 20/10 all rounds
20 Push Ups – 15/5 all rounds
10 T2B – strict UB all rounds
4 Rounds + 210m row
Ken – (Week 1, day 6 of fitness programing – Male 5’10” BW 208 age 49, Goals: fat loss {185ish}, “get in shape”- GPP.
Modified – 4 rounds and back on rower.
400 Meter Row
30 Alternating Reverse Lunges with Body weight
20 Kettlebell Swings
10 Push-Ups
5 Toes to Bar or Knees to Elbows
Long time no see fellow Invictus-ers.
Went to Mayhem programming for a bit. Didn’t enjoy it too much.
Doing more traditional body building now but sometimes this.
Like today
Started round 5, got 500m in at the buzzer.
Enjoy my dudes!!
5 rounds flat.
A little of this and that from yesterday A. Jerk dip + Power Jerk + Jerk w/ pause – 35#, 55, 65, 75, 75 B. 4 Sets Landmine Press x 8 @ 2111 Left – 35#, 37.5, 40, 42.5 Landmine Press x 8 @ 2111 Right – 50, 52.5, 55, 57.5 Landmine Row x 8 @ 2111 Left – 35, 37.5, 40, 42.5 Landmine Row x 8 @ 2111 Right – 50, 52.5, 55, 57.5 L Sit x 30s – 15s / 10s rest / 15s C. CF Games Open 21.1 (shortened for shoulder) 1 Wall Walk 10 DU 3 Wall… Read more »