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