Month: January 2019

Friday 2-1-19

A. Back Squat *Set 1 – 5 reps *Set 2 – 3 reps *Set 3 – 1 rep *Set 4 – 5 reps *Set 5 – 3 reps *Set 6 – 1 rep Rest 2-3 minutes between sets. Choose the loads based on feel, but these should be heavy! Loading example – 245 x 6,…

Wednesday 1-30-19

A.) Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories of Rowing 10 Burpees 15 Dumbbell Thrusters 20 V-Ups 20/15 Calories of Rowing Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example,…

Monday 1-28-19

A. Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps @ 21X1 Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. B. Two rounds for time…

Friday 1-25-19

A. Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Box Jumps (24″/20″) 60 seconds of Push Press (95/65 lbs) 60 seconds of Rowing (for Calories) Rest 60 seconds B. SALLY follow along to the moby song flower with any squat variation

Wednesday 1-23-19

A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Supine Ring Rows x 10-12 reps @ 2111 Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – L-Sit or Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) B. DT 5…

Tuesday 1-22-19

A. Three sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Rest 45 seconds 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 45 seconds Bulgarian Goat Bag Swings x 10 reps @ 3011 Rest 45 seconds Prone Plank Hold x 60 seconds Rest 45 seconds B. For time: 1000 Meter Row 30…

Monday 1-21-19

“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…