07.23.2022 Team of 3

 Warm up
2 sets
10 each side Bulgarian split squats
10 each side single leg glute bridge
10 bird dogs
10 dead bugs

then...
2 sets
cardio 1:00 increasing pace every 20 seconds
25 banded good mornings
10 barbell Z press

barbell warm up
3 reps each
clean grip RDL
clean extension
clean high pull
power clean
power jerk


 
 
WOD
"Three Amigos"

Team of 3
30:00 time cap
3 rounds
400m run- together
50 bar facing burpees
6 rope climbs
into
21 clean & jerks 115/85    95/65    45/35
21 clean & jerks 135/95   115/75    75/55
21 clean & jerks 155/105  135/95   95/65
21 clean & jerks 185/125   155/105   105/75
21 clean & jerks 205/135    165/115   115/85

07.08.2022

Warm Up
2 sets
5 each side perfect stretch
10 Cossack squats
10 prone swimmers
10 each side reverse lunges
10 plank to pike toe touches



Strength
Clean and jerk
A. tall jerks 3 sets of 5 reps
B. power clean + jerk x 8 sets- build to a heavy load



WOD
"Red, white and WOD"
For Time
9 shoulder to overhead 115/75 95/65 75/55 RX+ 135/95
9 TTB
2 rope climbs
15 shoulder to overhead
15 TTB
4 rope climbs
21 shoulder to overhead
21 TTB
6 rope climbs

05.26.2022

Warm Up
Bird Dog x 10 reps per side
youtube.com/watch?v=ybVaiRWeSnQ&index=7&
Cat/Cows x 10 reps
crossfitinvictus.com/blog/full-spinal-warm-putting-together
Leg Reach x 10 reps total
youtube.com/watch?v=-pzc3o8mERw&index=8&

followed by ...

Three rounds with a light slam ball
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Slam ball Squats x 10 reps
Ball Slams x 10 reps


https://www.youtube.com/watch?v=Xu6aCF7nyOA
Rope Climb Tips




WOD from Invictus Masters
* get a time for each section
21-15-9-6
DB front squats 50/35 35/20
4-3-2-1
Rope climbs

Rest 2:00

15-12-9
TTB
DB burpee deadlifts 50/35 35/20

Rest 2:00

12-9-6-3
lateral burpee over DBs
Dual DB hang clean & jerk 50/35 35/20

04.26.2022

Warm up
2 sets
20 each direction banded walks
100 feet mixed KB carry
10 dual KB push press
10 dual KB squats

Primer
A. banded bicep curls - accumulate 75 reps- stand on the band and curl it.

B. Isometric pull up hold x max effort
-pull as low as possible, elbows slightly back, knuckles over bar (strong grip), engage shoulder muscles, hands just outside of shoulders, pull down on rig, hollow body

*you can move between sets of these exercises until you have 3 rounds of the isometric pull up holds completed and the 75 reps of banded curls. If you can't hold for more than a few seconds on the pull up, use a box to help with a "toe-assist" so you can accumulate more time under tension.





"Only Frans"
For Time:
12-9-6
Thrusters 95/65 75/55 45/35
Pull Ups

[Rest 2 Minutes]

9-6-3
Thrusters 115/85 95/65 75/55
3-2-1 Rope Climbs

[Rest 2 Minutes]

6-3-1
Thrusters 135/95 115/75 95/65
Burpee Pull Ups or bar muscle ups

04.14.2022

Warm Up
2 rounds
5 yoga push ups
10 PVC Cuban press5/side
DB high pulls5/side
DB strict press
2 strict pull ups



Bullet Proof Shoulders
3 sets
A. 8 x banded face pull Y press- during the first portion of the movement make sure your forearms get to vertical and then press to your snatch/overhead squat grip

B. 10 x PVC lift offs- go as narrow as possible with hands while still lifting arm up until it is in line with the ears. The more narrow the grip, the harder the exercise.

after the rounds are completed, finish with 3:00 max distance OH carry- use two KBs (RX would be 35/20)


Strength
Bench Press
4 reps @ 60%
2 reps @ 75%
4 reps @ 70%
2 reps @ 85%
4 reps @ 80%
2 reps @90%


WOD
"Holding by One Hand"
5 rounds for time
2 rope climbs or 4 up/downs
16 alternating DB snatch 50/35 35/20 RX+ 70/50

12.017.2021

Warm Up
400m row/bike
10 empty bar good mornings
10 wall supported dead bugs/ side

300m row/bike
10 KB swings

10 feet together air squats

10 single arm KB swing

200m row/bike
10 each side single leg glute bridges


Mobility
A. robust shoulders: 3 movements with an orange band
https://www.instagram.com/p/B3N6eUMnnaz/
B. front rack stretch x 30 seconds
C. Xiaopeng circles x 5 each direction/side

then...
3 x 10 plate squats with good form





Strength: barbell cycling
power cleans

Every 1:00 for 5 minutes
5 power cleans @60%

Every 1:15 for 5 minutes
4 power cleans @70%

Every 1:30 for 4:30 minutes
2-3 power cleans @80%

WOD
"Turn it Up!"
Every 2:30 minutes for 4 sets
40 DUs
2 rope climbs
max reps TTB
Rest 1:00

10.12.2021

Warm Up
2 sets
hamstring march x 10 steps each side
10 skaters each side
rower hamstring curls x 15 reps
10 skaters each side
tall plank knees to elbows x 15 each side

Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps

Strength
back squats
6 reps @ 60%
5 reps @ 65%
4 reps @70%
3 reps @ 75%
2 reps @ 80%



WOD
"Climbing and Climbing"
3 Rounds for time
4 bar muscle ups or 2 rope climbs
10 bar facing burpees
15 deadlifts 225/155
20 wall balls 20/14