12.02.2022

Warm Up
3 sets
10 KB swings- light
10 each leg rear foot elevated split squats
10 goblet squats
25 second tall plank hold

Mobility
4 each side perfect stretch
4 each side slow Cossack squats
30 seconds each side banded ankle stretch
30 seconds deep squat plate hold


Bench press warm up
10 MB overhead passes to wall
10 MB chest passes to wall
5 yoga push ups



Strength

Max Back Squat
warm up with 3 reps fast, unbroken @ 50-60-70%then 1 rep @ 80-90-100-102?-105?

If not back squatting then find a max bench press- use the same warm up reps as BS


WOD
"Strong Start"
12:00 AMRAP
3 bar muscle ups or 3 C2B pull ups or 3 pull ups
10 power clean & jerk 115/75 95/65 75/55
15/12 cals row

12.01.2022

Warm Up
3 sets
10 KB swings- light
10 each leg rear foot elevated split squats
10 goblet squats
25 second tall plank hold

Mobility
4 each side perfect stretch
4 each side slow Cossack squats
30 seconds each side banded ankle stretch
30 seconds deep squat plate hold




Strength- max back squat
warm up with 3 reps fast, unbroken @ 50-60-70%then 1 rep @ 80-90-100-102?-105?

Strength
3 sets
A. landmine curtsy squat, 20X0 x 10-12/leg
B. landmine Z press, 20X1 x 10-12/arm
C. landmine tall kneeling goblet press out x 10/side https://youtu.be/EcUqCS_I80g
rest between sets


WOD
"Timed Right"
10,9,8,7,6,5,4,3,2,1
KB swings 53/35
1,2,3,4,5,6,7,8,9,10
push ups

11.30.2022

Warm Up
2 sets

1:00 cardio
10 each direction banded monster walks
1:00 cardio
10 each direction banded lateral walks
10 lateral box step ups + 30 second wall sit





Mobility
10 reps DB or PVC Cuban Press
30 seconds lat stretch on box with PVC
10 reps 90/90 hip switches



WOD
"Secret Surprise"
20:00 EMOM
min 1- 13/10 cals bike or 11/8 cals
min 2- 12 TTB or 9 TTB
min 3- 8 burpee box jump overs 24/20"
min 4- Rest

then at 20:00

3 rounds for time
13/10 cals bike
12 TTB
8 burpee box jump overs

11.29.2022

Warm Up
2 sets
100m run
5 yoga push ups
100 feet dual DB OH carry
10 dual DB strict press
20 alternating single leg V-ups




Strength
strict press
5 reps @ 60%
3 reps @ 65%
2 reps @ 70%
1 rep @ 80%
1 rep @ 80%

WOD
"Kellyish"
5 rounds for time
40/30 cals row
30 wall balls
15 box jumps

11.28.2022

Warm up
2 sets
200m row
plank to pike opposite hand to toe touch x 5 each side
touchdown squats x 8 each side
plate squats x 6 @31X1- hold a plate at your chest, tempo is 3 sec. descend, 1 sec. hold at the bottom and explode up.
https://www.instagram.com/p/CK4hBxtA7SV/?hl=en



Mobility
A. banded ankle stretch x 30 seconds each side
B. behind the neck pull aparts x 10 reps- start with elbows at 90 degrees and pull band apart to fully extend elbows
C. banded snatch grip press x 10 reps




Strength
back squats
unbroken sets for speed
3 reps @ 50-60-65-70%

then...
5 sets of
clean pull + squat clean & jerk
set 1-2 @65%
set 3-4 @ 70%
set 5 @ 75%

WOD
"Royal Flush"
For Time
5-7-9
power cleans 135/95 95/65 75/55
bar facing burpees
thrusters 135/95 95/65 75/55
bar facing burpees

10:00 time cap

11.26.2022 Team of 3

Warm Up
Thoracic Flow- coach led
then

2:00 Cardio
2 sets
10 each side walking lunges
25 feet bear crawl
25 feet inchworms + push ups




Mobility
2 sets
1. DB Cuban press x 5 reps (light)
2. banded face pulls x 20 reps
3. Y-T-W prone x 6 reps each

Snatch warm up
3 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Extension and pull under
5. Snatch from the power position


WOD
Team of 3
"Jolly Roger"
3 rounds for time
30 power snatch 115/85 95/65 75/55
2000m row
10 rope climbs or 20 up/downs

11.25.2022 7am and 8:30am ONLY

Warm Up

Cardio 3:00
then
thoracic flow 5 reps of each movement
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel




WOD
"The 12 Days of Thankfulness"- brought to you by Invictus


1 250 Meter Row
2 Muscle-Ups (Ring or Bar)
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (24/16 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lbs)

Intermediate/Scaled Version
1 250 Meter Row
2 Banded Chest to Bar pull ups
3 Dumbbell Thrusters (35/20 lbs)
4 Burpee Box Jumps/Step-Ups (24/20″)
5 Piked HSPU from a box or floor
6 Chin-Over-The-Bar Pull-Ups
7 Kettlebell Swings (16/12 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 35/20 lbs)
9 Hanging Knee Raises
10 Walking Lunges with Dumbbells (35/20 lbs)
11 Stationary Dips
12 Man-Makers (35/20 lbs)