Thursday 180201

RX/Performance

A.

Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!


B.

Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
For time:
40/30 Calories of Row
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)

Level II

A.

Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!


B.

Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
For time:
40/30 Calories of Row
30 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)

Level I/Fitness

A.

Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!


B.

Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
For time:
30/20 Calories of Row
30 Burpees
20 Assisted or Banded Pull-Ups

Wednesday 180131

RX/Performance

A.

For time:
80 Double-Unders
40 Russian Kettlebell Swings (70/53)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
 
 

B.

Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Ring Rows (with foot elevated on box) x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
Level II

A.

For time:
40 Double-Unders or 80 Single-Unders
40 Russian Kettlebell Swings (53/35)
20 Ring or Box Dips
10 Chest To Ring Pull Ups
800 Meter Run
10 Chest To Ring Pull Ups
20 Ring or Box Dips
40 Russian Kettlebell Swings
40 Double-Unders or 80 Single-Unders

B.

Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
Level I/Fitness

A.

For time:
60 Jumping Lunges
40 Russian Kettlebell Swings
20 Push-Ups
10 Strict or Assisted Chest-to-Bar Pull-Ups
600 Meter Run
10 Strict or Assisted Chest-to-Bar Pull-Ups
20 Push-Ups
40 Russian Kettlebell Swings
60 Jumping Lunges
 

B.

Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

Tuesday 180130

RX/Performance

A.

Three sets of:
Back Squat x 6 reps
Rest 3 minutes

Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.


B.

Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20/15 Calories of Rowing
Level II

A.

Three sets of:
Back Squat x 6 reps
Rest 3 minutes

Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.


B.

Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (75/55 lbs)
15 Box Jumps (20″/12″)
15/12 Calories of Rowing
Level I/Fitness

A.

Every 2 minutes, for 18 minutes (3 sets of each):
Staiton 1 – Back Squat x 6 reps @ 31X1
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111
Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112
 
 
 

B.

Complete as many rounds and reps as possible in 12 minutes of:
10 Calories of Dumbbell Thrusters
15 Box Step Ups
20 Calories of Rowing

Monday 180129

RX/Performance

A.

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean


B.

Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb Power Cleans
Strict Handstand Push-Ups
Level II

A.

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean


B.

Complete rounds of 21, 15 and 9 reps for time of:
115/75 lb Power Cleans
Strict Handstand Push-Ups or Inverted Push Ups from Box
Level I/Fitness

A.

Four sets of:
Goblet Squat x 6 reps @ 3011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

B.

For time:
30 Russian Kettlebell Swings
15 Strict Dumbbell Presses
20 Russian Kettlebell Swings
10 Strict Dumbbell Presses
10 Russian Kettlebell Swings
5 Strict Dumbbell Presses
Programming Notes:
Like we indicated last month, we’re going to be incorporating Invictus Fitness programming into our Level 1 Programming while keeping Performance in RX or Level 2.FItness is geared more toward movement correction, body composition goals and boosting general health and fitness. Please note the videos attached so you have a good idea of the movements before you come into class. The Coach will be happy to assist, but we want you prepared ahead of time before coming in. For more on Performance Vs. Fitness, check this out. Remember, just because you’re doing Level 1/Performance, doesn’t make it any easier then hitting RX!

Sunday 180128

RX/Performance

A.

For Time:

400m run
21 Thrusters (115/75)
9 Rope Climbs 15′
400m run
18 Thrusters
7 Rope Climbs
400m run
15 Thrusters
5 Rope Climbs
400m run,
12 Thrusters
3 Rope Climbs
Level II

A.

For Time:

400m run
21 Thrusters (95/65)
7 Rope Climbs 15′
400m run
18 Thrusters
5 Rope Climbs
400m run,
15 Thrusters
3 Rope Climbs
400m run,
12 Thrusters
1 Rope Climbs
Level I/Fitness

A.

For Time:
400m run
21 Thrusters (75/45)
14 Rope Climbs Pull To Stand
400m run
18 Thrusters
10 Rope Climbs Pull To Stand
400m run,
15 Thrusters
6 Rope Climbs Pull To Stand
400m run,
12 Thrusters
2 Rope Climbs Pull To Stand

Saturday 180127

RX/Performance
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (70/53)
15 Calories of Rowing
Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.
Level II
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (53/35)
15/12 Calories of Rowing
Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.
Level I/Fitness
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Dumbell Press
6 Strict or Assisted Pull-Ups
9 Knees-to-Elbow or Hanging Knee Raises
12 Russian Kettlebell Swings (53/35)
15/12 Calories of Rowing
Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

Friday 180126

RX’d

A.

Take 20-25 minutes to build to today’s 1-RM Deadlift

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

 
 
 

B.

Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)
Level II

A.

Take 20-25 minutes to build to today’s 1-RM Deadlift

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

 
 
 

B.

Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (185/105 lbs)
12 Box Jump-Overs (20″/12″)
Level I

A.

Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps
Station 3 – Bottom’s Up Kettlebell Carry x 25 meters each arm
 

B.

Complete as many rounds and reps as possible in 8 minutes of:
20 Sumo Deadlift High Pulls
20 Russian Kettlebell Swings

Thursday 180125

RX’d

A.

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.

Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds
Level II

A.

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Weighted Strict Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 1:00 Freestand Handstand Hold
(have a partner assist)
Station 3 – L-Sit Progression x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
 
 

B.

Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds
Level I

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.

Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Single-Unders
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds

Wednesday 180124

RX’d

A.

Four sets of:
Back Squat x 8 reps
Rest 3 minutes
Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.

Three rounds for time of:
400 Meter Run
30 Alternating Cossack Squats
15 Toes to Bar
Level II

A.

Four sets of:
Back Squat x 8 reps
Rest 3 minutes
Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.

Three rounds for time of:
400 Meter Run
30 Alternating Cossack Squats
15 Toes to Bar or Knee To Elbow
Level I

A.

Four sets of:
Back Squat 6-8 reps @ 31X1
Rest 45 seconds
Single Arm Dumbbell Row x 8-10reps each arm
rest 45sec
Hollow Body Rock x 45-60sec
rest 45sec
 

B.

Three rounds for time of:
400 Meter Run
20 Alternating Cossack Squats
10 Hanging Knee Raises

Tuesday 180123

RX’d

A.

In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Shoulder to Overhead (135/95 lbs)
10 Burpees Over the Barbell

B.

Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
Level II

A.

In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Shoulder to Overhead (115/80 lbs)
10 Burpees Over the Barbell

B.

Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
Level I

A.

In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Push Presses
10 Burpees

 
B.

Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds]
Bitnami