Hang Power Cleans
3 - 3 - 3 - 3 - 3

Then…

Three rounds of:
10 Hang Power Cleans (42.5/60 kgs)
10 Shoulder to Overhead (42.5/60 kgs)
10 Burpee Box Jump-Overs (20″/24″)

Post weighs and times to comments

Every 8 mins, for 32 mins (4 sets) for times:
200m Run
15 Thrusters (30/42.5 kgs)
30 Double-Unders
15 Toes to Bar
200m Run
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, 4:35, 4:42, 4:58, 5:05 = 19:20)

Then…

“Invictus Friday Challenge – 1.25.19”

For time:

100 Double-Unders

How fast can you accomplish 100 double-unders? These do not need to be unbroken. The only rules are that athletes need to jump off of two feet, and the rope must pass under the athletes’ feet two times each jump. It’s simple, and a skill that many athletes have…the question is, how quickly can you spin the rope and knock out 100 reps?

Deadlift:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 reps
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

Then…

2 sets for times:
15/20 Calories of Assault Bike
15 Deadlifts (70/100 kgs)
400m Run
Rest as required between sets but no more than a few minutes.

Post weights and times to comemnts

Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

Then…

AMRAP 12 Mins:
4 Dumbbell Hang Power Cleans (15/25 kg DBs)
8 Dumbbell Front Squats (15/25 kg DBs)
12 Alternating Lunges with Dumbbell Farmer’s Carry (15/25 kg DBs)

Post weights, rounds and reps to comments

Every 2 mins, for 18 mins (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10m
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: L-Sit x 45-60 seconds (accumulated)

Then…

EMOM, for 16 mins (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

Post max reps and cals to comments

Five sets of:
Push Press x 3-4 reps
Rest 2 mins
Build to today’s heavy 3-4 reps.

Then…

“Helen”
Three rounds for time of:
400m Run
21 Kettlebell Swings (16/24 kg)
12 Pull-Ups

Post weights and times to cometns

Spend 15 Mins working on Thrusters - take reps from the ground. Aim for sets of 3-5 reps and build in weight.

Then..

Rounds of 15, 12 and 9 reps for time of:
Thrusters (42.5kg/60kg)
Bar-Facing Burpees
Compare results to October 12, 2018.

Post Weights and times to comments

AMRAP 5 Mins of:
15 Box Jumps (20″/24″)
15 Push Presses (30kg/42.5kg)
Rest 2 mins, and when the running clock reaches 7:00…

AMRAP 5 Mins of:
5 Devil’s Presses (15kg/22.5kg)
15 Air Squats
Rest 2 mins, and when the running clock reaches 14:00…

AMRAP 5 Mins of:
10 Pull-Ups
15 Push-Ups

^^Just For Fun^^

Complete as many rounds and reps as possible in 60 seconds of:

5 Pull Ups

5 Toes to Bar

You may break up the reps however you like or choose to go unbroken. Your score should be written as the total number of reps completed. For example, if you get 3 full rounds and 3 pull-ups, you will note your score as 33 reps.

Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets

Then…

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
5 Overhead Squats*
10 Kettlebell Swings (32/24 kg)
20 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

Post Weights and times to comments

Every 4 mins, for 24 mins (6 sets):
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 70 x 6, 80 x 4, 90 x 2, 75 x 6, 85 x 4, 95 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

Then…

AMRAP 15 Mins
500m Row
12 Strict Handstand Push-Ups
20/15 Cal of Assault Bike
20 Alternating Pistols
400m Run

Post weights, Rounds and Reps to comments

Every 90 seconds, for 12 mins (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.

Then…

Two rounds for time of:
25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* (15kg/25kg)
15 Toes to Bar
10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

Post weights and times to comments

Meet at the Box for a carpool @ 8.15am - aim to leave by 8.30am.
Head to Browns Beach for a fun WOD & swim at 9am.
Plan is then to head to Periwinkles by 10-10.30am for brunch.
All members, family, kids, friends, dogs welcome!

BEACH WOD!!

In Partners - 20 Min AMRAP of:
20 Burpees
20 Overhead Squats
20 Over Unders
200m Run

Break up as required - Over Unders and run must be done together.

Every 3 mins, for 18 mins (6 sets) of:
Back Squat
* Set 1 – 3 reps @ 70% of 1-RM Back Squat
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%

Then…

For time:
800m Run
150 Air Squats
800m Run

Post weights and times to comments

LIMITED TIMETABLE TODAY DUE TO HEAT

• 9am Class Only

No Open Gym from 10-11am OR Evening Classes Today.

Timetable returns to normal Friday!!

Five sets of:
Push Press x 4-5 reps
Rest 2 mins
Build to today’s heavy 4-5 reps.

Then…

10 Min AMRAP:
15 Push Presses (30/42.5 kg)
15 Deadlifts (30/42.5kg)
30 Double-Unders

Post weights, rounds and reps to comments

Every 2 mins, for 18 mins (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups (RIng transition drills/Ring Dips etc for scaling)
Station 2 – 10-20m Handstand Walk or Handstand Practice
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 1 Min
(accumulate the time if you’re unable to maintain this position unbroken)

Then…

Two sets for times of:
25/30 Cals of Assault Bike
20 Burpee Box Jump-Overs (24″/30″)
Rest 6 mins
You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when
you’re working.

Every 2 mins, for 20 mins (10 sets)
Power Clean x 2 reps

Start around 50% and build each set to today’s heavy double.

then:

For time:
1000m Row
30 Alternating Single-Arm DB Snatches (15/25kg)
20m Left Arm Overhead DB Walking Lunges (15/25kg)
20m Right Arm Overhead DB Walking Lunges (15/25kg)

Post weights and times to comments.