9/20 – Tuesday


FITNESS
A.
Four sets of:

Bench Press x 8-10 reps @ 20X1

Rest 45 seconds

Strict Pull-Ups x 6-8 reps @ 21X0

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

B.

Three rounds for time of:

10 Dumbbell Push Press

10 Burpee Box Jump-Overs

Run 300 Meters

This post first appeared on Invictus | Redefining Fitness
PERFORMANCE

A.

Every 3 minutes, for 18 minutes (6 sets), of Push Press:

*Set 1 – 5 reps

*Set 2 – 3 reps

*Sets 3-6 – 1 rep

The goal is to build to today’s 1-RM Push Press.

B.

Three rounds for time of:

10 Strict Handstand Push-Ups

20 Pull-Ups

Run 300 Meters

This post first appeared on Invictus | Redefining Fitness

9/16 – Friday

FITNESS, PERFORMANCE

A.

Every 2 minutes, for 20 minutes (5 sets) of:

Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1

Station 2 – 60 seconds of Strict Handstand Push-Ups 4 stage progression

    Stage 1 – L-seated Press x 5-15 reps @ 25% BDW

    Stage 2 – Toes on box Pike Push-up x 5-15 reps

    Stage 3 – Eccentric HSPU to ab mat x 10 reps (ecc should be at least 5s)

    Stage 4 – Strict HSPU x max reps
B.

Four rounds for time of:

10 Toes to Bar

15 Box Jumps

20 Wall Ball Shots

This post first appeared on Invictus | Redefining Fitness
Coaching points 

Front Racked Reverse Alt Lunges – Try and maintain a good front rack and vertical torso, use lots of control at the bottom of the movement and allow the knee to touch the ground softly.

HSPU – Utilize the 4 stage progression to determine where you can make progress

Toes to bar – Utilize an alternating rep scheme to set a standard and make more consistent progress with your Toes to bar. Ex 3 knee raises 1 T2B

Time – We are shooting for the 9-12 minute range, this means you shouldn’t spend more than 1 minute on any given set of work

9/15 – Thursday


FITNESSA.
Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Bent-Over Barbell Rows x 6-8 reps @ 2111

Station 2 – Jumping Squats x 6-8 reps

Station 3 – Side Planks x 30 seconds each side
B.

Every minute, on the minute, for 20 minutes (5 sets):

Minute 1 – 30 seconds of Assault Bike (for calories)

Minute 2 – 30 seconds of Russian Kettlebell Swings

Minute 3 – 30 seconds of Dumbbell Push Press

Minute 4 – 30 seconds of Push-Ups

This post first appeared on Invictus | Redefining Fitness
Bent-over barbell rows – Set up is so critical to this movement. Start with a full deadlift then set up from the top down. Back should be nice and flat and not have too much angle to it. Most people don’t realize this is a major hip and hamstring stabilization exercise. If glutes and hammies are not burning your setup is likely incorrect.

Conditioning- This is an aerobic power workout, that means we need to be able to produce a high volume of reps during the weighted and bodyweight movements. Work in a manner that uses a consistent number or reps between each interval of rest. Your rest inside of the 30 second work intervals should be VERY short. Keep this in mind when selecting DB and KN weights as well as selecting a setup for your push-ups

PERFORMANCE

A.

Snatch – Take 15-20 minutes to work 

Stage 1 – Hang power snatch

Stage 2 – Power snatch

Stage 3 – Power snatch + OHS

Stage 4 – Full snatch 

*Spend time at each stage until you feel totally confident in that variation of the movement

Advanced option- build to today’s 1-RM Snatch (targeted for athletes with 1+ years experience)
B.

Every minute, on the minute, for 20 minutes:

Even minutes – 30 seconds of Rowing (for meters)

Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

This post first appeared on Invictus | Redefining Fitness
Coaching points 

Snatch – Keep the bar close, finish with shoulders behind the bar, aggressive turnover and lockout

Rowing – This is a more technical movement than we typically give it credit for. Prioritize your posture, don’t slouch. This is a short and powerful row, so expect your stroke per minute to be 30+

9/14 – Wednesday


FITNESS

A.

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Deadlift x 6-8 reps @ 30X1

Station 2 – Supine Ring Rows x 10-12 reps @ 2111

Station 3 – 45-60 seconds of Double-Unders or Double-Under Practice
B.

Complete as many rounds and reps as possible in 10 minutes of:

10 Box Jumps

10 Alternating Dumbbell Snatches

10 Burpees
This post first appeared on Invictus | Redefining Fitness
Coaching points 

Deadlift – These are Unbroken reps with a slow eccentric tempo, there Is no pause at the bottom but there shouldn’t be any bounce. Use a Sumo DL today if you are feeling stiff through the hips and legs, the sumo will deliver a more varied stimulus and aide in recovery from hard start to your training week. 

Box jumps – avoid doing step ups today if you can, select a box height that allows you to complete all your box jumps without having to break the sets with more than a quick step down between reps.

Rounds – The goal is to select a DB weight and box height that puts you between 4 and 5 complete rounds. Burpees being the uncontrolled variable, if you struggle with Burpees you may find yourself close to 3 rounds and some change and that’s fine, it won’t alter the effect of this workout.
PERFORMANCE

A.

Every 3 minutes, for 18 minutes (6 sets) of:

5 Deadlifts @ 75-80%

10 Tall Box Jumps

(jump up, step down with support)

*Be sure to record your weight for Deadlift in the NOTES section
B.

Complete as many rounds and reps as possible in 10 minutes of:

10 Power Cleans (155/105 lbs)

10 Burpees Over the Barbell

10 Chest to Bar Pull-Ups

This post first appeared on Invictus | Redefining Fitness
Coaching Points

Deadlifts – These are unbroken sets of 5. Only a brief pause at the bottom, no bouncing the bar. Use a Sumo DL today if you are feeling stiff through the hips and legs, the sumo will deliver a more varied stimulus and aide in recovery from hard start to your training week. 

Power cleans – Drop and go reps will be best for most people, select a weight that you can drop and go repeatedly with only 3-5 seconds between reps
Pull ups – You can scale here with Kipping pull-ups or some combination of chest to bar and chin to bar. Alternating with one of the rep schemes below will allow you most importantly to hold a standard, and will also allow you to progress much more quickly in this movement. 

1 chest to bar and 1 chin to bar

1 chest to bar and 2 chin to bar

1 chest to bar and 3 chin to bar

If you don’t have pull-ups sub ring rows today with a 1112 tempo 

Rounds – The goal here is 3 rounds and some change. With Burpees being the uncontrolled variable. If you struggle with Burpees you might come up short of 3 rounds.

9/13 – Tuesday

FITNESSA.

Every 2 minutes, for 32 minutes (4 sets) of:

Station 1 – Back Squat x 6-8 reps @ 32X1

Station 2 – Strict Neutral Grip Pull-Ups x 8-12 reps @ 2110

Station 3 – Alternating Lateral Lunges x 20 reps

Station 4 – L-Seated Dumbbell Press x 10-12 reps @ 2111
B.

Against an 8-minute running clock, for max reps:

Row 1000 Meters

Wall Ball Shots
This post first appeared on Invictus | Redefining fitness
Coaching Points
Pull ups – today is a good day to utilize the bands in your progressions. Take a reverse (chin-up) or neutral grip and use a band that allows for 3-5 smooth reps per round tempo 5112 that’s a 2s chin over bar hold at the top and a 5s descent🙂🙂🙂 Grab a coach or friend to help you really get into a good position at the top of these reps.
Rowing – Put a 5:00 cap on your row to ensure the right time frame to do your wall balls.
Wall ball – range of motion, mechanics, and speed of repetition are key to make this workout successful. Select a weight and target that allows you to complete 65-90 reps. You should be able to complete 10-15 good reps at a time with only short intervals of rest in between.
PERFORMANCE

A.

Take 20 minutes to build to a 3-RM Back Squat
Note best successful 3-RM.
B.

For max reps:

90 seconds of Strict Pull-Ups

Rest 90 seconds

90 seconds of Strict Handstand Push-Ups

Rest 90 seconds

60 seconds of Strict Pull-Ups

Rest 60 seconds

60 seconds of Strict Handstand Push-Ups

Rest 60 seconds

30 seconds of Strict Pull-Ups

Rest 30 seconds

30 seconds of Strict Handstand Push-Ups
C.

Against an 8-minute running clock, for max reps:

Row 1000 Meters

Wall Ball Shots (20/14 lbs)
This post first appeared on Invictus | Redefining Fitness
Coaching Points 
Back Squat – use at least 6-8 sets to find your 3RM, be sure to reast a FULL 2:00 (minimum) between heavy sets that are over 80% or your target weight. Start around 50% of your target weight for 8-10 reps and work up in weight from there across several more sets. I don’t recommend attempting a set over 90% of target weight 
Example using 10,8,6 warm up protocol

10 reps 50%

-rest 1m

8 reps 60%

-rest 1m

6 reps 70%

-rest 1m

3 reps 80%

-rest 2m

3 reps 90%

-rest 2-3m

3 reps 100%

-rest 2-3m

3 reps 100+ if it feels like it’s your day
HSPU – Volume and range of motion are the name of the game today. If you can’t complete multiple sets of 3+ reps in a short period of time, sub L-Seated Press today. Select a DB weight that is very heavy but allows for multiple sets of 5+ reps in a short period of time.
Pull ups – today is a good day to utilize the bands in your progressions. Take a reverse (chin-up) or neutral grip and use a band that allows for 3-5 smooth reps per round tempo 5112 that’s a 2s chin over bar hold at the top and a 5s descent🙂🙂🙂 Grab a coach or friend to help you really get into a good position at the top of these reps.
Rowing – Put a 5:00 cap on your row to ensure the right time frame to do your wall balls.
Wall ball – range of motion, mechanics, and speed of repetition are key to make this workout successful. Select a weight and target that allows you to complete 65-90 reps. You should be able to complete 10-15 good reps at a time with only short intervals of rest in between.

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Monday FunDay!!!

FITNESS, PERFORMANCE

Every four minutes, for 16 minutes (4 sets) of:
A1
Bench Press x 6-8 reps, climbing

A2 – 4 Stage Progression (if you complete the max reps for the first stage move on to the next stage for round 2 if not remain on the first stage for all 4 rounds. If you complete the max reps in stage 2 move on to stage 3 etc.)

Stage 1 – Hinge rows x 15 reps @2111
Stage 2 – Strict Pull-Ups x Max Reps (5w/10m to advance) @2111
Stage 3 – Kipping Pull-ups x Max Reps (10x to advance) *no butterfly
Stage 4 – Chest to bar or Bar Muscle ups x Max Reps (3 rep minimum, do these 1 at a time if needed)

B.
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

8am members WOD 9:15am Faith Rx’d

 

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Mike is on the Mend, LOOK OUT!!! Thank y’all for ALL the prayers!!! Mike’s Dr confirmed Iron Mike is part “Terminator”!!!

FITNESS, PERFORMANCE
In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
10 Burpees
Run 300 Meters

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

9/9 – FridEASY


FITNESS
A.
Three sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Turkish Get-Ups x 2 reps each arm

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B.

For time:

Row 30 Calories

30 Burpees

30 Wall Ball Shots

30 Kettlebell Swings

30 Dumbbell Push Press

Row 30 Calories
PERFORMANCE

A.

Take 15-20 minutes and build to today’s 1-RM Power Clean

B.

For time:

Row 30 Calories

30 Burpees

30 Wall Ball Shots (20/14 lbs)

30 Kettlebell Swings (32/24 kg)

30 Dumbbell Push Press (55/35 lb DBs)

30 Pull-Ups

9/8 – Thursday


FITNESSA.

Three sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Turkish Get-Ups x 2 reps each arm

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B.

For time:

Row 30 Calories

30 Burpees

30 Wall Ball Shots

30 Kettlebell Swings

30 Dumbbell Push Press

Row 30 Calories
PERFORMANCE
A.

Take 15-20 minutes and build to today’s 1-RM Power Clean

B.

For time:

Row 30 Calories

30 Burpees

30 Wall Ball Shots (20/14 lbs)

30 Kettlebell Swings (32/24 kg)

30 Dumbbell Push Press (55/35 lb DBs)

30 Pull-Ups

9/7 Wesnesday


FITNESSA.

Three sets of:

Supinated-Grip Barbell Rows x 8-10 reps @ 2111

Rest 45-60 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 45-60 seconds

Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110

Rest 45-60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

B.

Three rounds for time of:

10 Strict Pull-Ups

30 Kettlebell Swings

Run 400 Meters
PERFORMANCE

A.

Weighted Pull-Ups:

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM

B.

Three rounds for time of:

30 Kettlebell Swings (24/16 kg)

20 Pull-Ups

Run 400 Meters