Tuesday, July 1, 2014

Workout of the Day
Five sets of:
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings

Rest 3 minutes between sets

Monday, June 30, 2014

Workout of the Day
Five sets of:
Back Squat x 10 reps
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps
Rest 2 minutes

From crossfitinvictus.com

Friday, June 27, 2014

Workout of the Day
A.
Take 15 minutes to build to a heavy Power Clean

B.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
Thanks to OPT for inspiring this workout…his version was way harder with Hang Squat Cleans, but I am too polite to you all.

Thursday, June 26, 2014

Workout of the Day
A.
Weighted Pull-Up
In six attempts or less, find your 1-RM Weighted Pull-Up.
Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM

B.
Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

From crossfitinvictus.com

Wednesday, June 25, 2014

“Empower”
Complete as many rounds and reps as possible in 14 minutes of:
9 Burpees
20 Kettlebell Swings (24/16kg)
20 Air Squats

Tuesday, June 24, 2014

Workout of the Day
A.
Four sets of:
Front Squat x 3-5 reps
Rest 10 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5-7 seconds between singles)
Rest 3 minutes

B.
For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
95/65 lbs Thrusters x 15 reps
Double-Unders x 30 reps

Monday, June 23, 2014

Workout of the Day
A.
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes

B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
Burpees x 5 reps
135/95 lbs Ground to Overhead x 5 reps

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

From crossfitinvictus.com

Friday, June 20, 2014

Workout of the Day
A.
Three sets of:
Push Press x 3-5 reps
Rest 2 minutes

B.
In teams of 2 or 3, alternate whole rounds to complete 4 each of:
500 Meter Row
5 Man-Makers
10 Burpee Box Jump Overs

From crossfitinvictus.com

Thursday, June 19, 2014

Workout of the Day
A.
Six sets of:
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B.
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)

From crossfitinvictus.com

Wednesday, June 18, 2014

Workout of the Day
A.
Five or Six sets of:
Bench Press
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises)
Perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight

B.
Complete as many Burpees as possible in 3 minutes.

From crossfitinvictus.com

Tuesday, June 17, 2014

Workout of the Day
Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)
400 Meter Run
Double-Unders x Max Reps
Rest 4 minutes between sets

Monday, June 16, 2014

Workout of the Day
A.
Back Squat x 5 reps @ 50% of 1-RM
Rest 60 seconds
Back Squat x 3 reps @ 75% of 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 85% of possible 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 90-95% of possible 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 101-103% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 103+% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps

B.
For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)

From crossfitinvictus.com

Friday, June 13, 2014

Workout of the Day
In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Push Press (75/53 lbs)
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

From crossfitinvictus.com

Thursday, June 12, 2014

Workout of the Day
A.
Four sets of:
Walking Lunges with Dumbbells x 20 steps
Rest 60 seconds between sets

B.
In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
200 Meter Row
10 Burpees

If working alone, rest 1:1

From crossfitinvictus.com

Wednesday, June 11, 2014

Workout of the Day
A.
Take 15 minutes to work on Snatch technique

B.
Three sets for times of:
115/75 lb. Hang Power Snatch x 10 reps
24″/20″ Box Jump Overs x 20 reps
Run 400 Meters

Rest 3-4 minutes between sets

From crossfitinvictus.com

Tuesday, June 10, 2014

Workout of the Day
A.
Five sets of:
Weighted Pull-Up x 2-3 reps
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds

B.
In teams of two, alternate rounds to complete five sets each for time of:
10 Pull-Ups
15 Wall Ball Shots
30 Double-Unders

*if working alone, complete a round, rest for the amount of time it took to complete that round, etc for 5 rounds of work. 

From crossfitinvictus.com

Here is a video of Front-leaning rest on rings. I only watched the first 10 seconds of this guy doing it, but his position and posture looks good.

Monday, June 9, 2014

Workout of the Day
A.
Four sets of:
Bench Press x 3-5 reps
Rest 30 seconds
Heavy Kettlebell Swings x 15-20 reps
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips
100 Meter Run

From crossfitinvictus.com

Friday, June 6, 2014

Workout of the Day
A.
Five sets of:
Front Squat x 2-4 reps
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible
Rest 3-4 minutes
B.
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb. Hang Squat Cleans
Burpees

From crossfitinvictus.com

Thursday, June 5, 2014

Workout of the Day
In teams of 2, with one partner running 400 Meters at all times and the other partner working, complete as many rounds and reps as possible in 24 minutes of:
135/95 lb. Ground to Overhead x 5 reps
Burpees Over the Barbell x 5 reps

If you are working out alone, do AMRAP in 24 minutes:
400 meter run
3 rounds of  {135/95 ground to overhead x 5, Burpees over the barbell x 5}

From crossfitinvictus.com

June 4, 2014

Workout of the Day
Complete as many rounds and reps as possible in 5 minutes of:
24/20″ Box Jumps x 10 reps
100 Meter Run

Rest 2 minutes

Complete as many rounds and reps as possible in 5 minutes of:
Wall Ball Shots x 10 reps
Kettlebell Swings x 10 reps

Rest 2 minutes

Complete as many rounds and reps as possible in 5 minutes of:
Pull-Ups x 10 reps
Burpees x 10 reps

From crossfitinvictus.com

Tuesday, June 3, 2014

Workout of the Day
A.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60-90 seconds
Handstand Wall Climbs x 3-5 reps
Rest 60-90 seconds

B.
Two sets for max reps of:
60 seconds of Hang Power Cleans (135/95 lbs)
60 seconds Rest
60 seconds of Battling Ropes
60 seconds Rest
60 seconds of Row for Calories
60 seconds Rest

From crossfitinvictus.com

Monday, June 2, 2014

For the next little while, we are going to follow Invictus performance programming. Invictus has amazing programming and I am excited to see how it goes. Any questions, just ask!

Workout of the Day
A.
Take 10-15 minutes to practice and/or build to a heavy-ish Snatch

B.
For time:
Row 1000 Meters
—
Three rounds of:
115/75 lb. Overhead Squat x 15 reps
Ring Dips x 15 reps