Month: August 2018

Friday 8-31-18

A. Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1 Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0 Station 3 – Suitcase Carry x 100 Meters (50 meters each side) B. Complete as many rounds and reps as possible…

Thursday 8-30-18

A. Three rounds for time of: 15 Deadlifts (225/155 lbs) 30 Kettlebell Swings 20 Jumping Lunges B. Three sets of: Single-Leg Deadlift x 6-8 reps each leg @ 4011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Front leaning rest on rings 60 sec Rest 60 seconds

Wednesday 8-29-18

“Invictus Baseline Interval Test”  Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (20/14 lbs to 10′) Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six…

Tuesday 8-28-18

A. In teams of three, complete as many rounds as possible in 15 minutes of: 6 Single-Arm Dumbbell Snatches 6 Burpees Rest EXACTLY five minutes, and then: B. In teams of three, complete as many rounds as possible in 15 minutes of: 10 Dumbbell Push Presses 15 Kettlebell Swings For both the A and B…

Monday 8-27-18

A. Every 3 minutes, for 15 minutes (5 sets): Tempo Low-Bar Back Squat x 4 reps @ 32X1 B. For time: 1200 Meter Run 100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg) 800 Meter Run 100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg) 400 Meter Run

Friday 8-24-18

A. Three sets of:  Med-Ball Hamstring Curls x 10-12 reps @ 4211 Rest 45 seconds Good Mornings x 12 reps @ 42×1 Rest 45 seconds Hollow Hold x 60 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 25 Kettlebell Swings (24,16Kg) 20 Wall Ball Shots (20,14) 15…

Wednesday 8-22-18

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes: 8 Strict Pull-Ups 16 Kettlebell Swings Rest 4 minutes, and then… 8 Burpee Box Step-Overs 16 Push-Ups Rest 4 minutes, and then… 8 Alternating Single-Arm Dumbbell Snatches 16 V-Ups

Tuesday 8-21-18

A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Stationary Dips x 10-12 reps @ 2111 Station 2: Nose-to-Wall Handstand Hold x 60 seconds Station 3: Landmine Row x 8 reps each side @ 2111 B. Every minute, on the minute, for 16 minutes (4 sets of each): Minute 1 –…