In teams of 3, complete four rounds for time of:
Station 1: 500 Meter Row
Station 2: 10 Dumbbell Devil's Press (50/35lbs)
Station 3: 30 Sit-Ups
* Each partner starts at a different station. Partners will rotate once each partner has finished their station. Once each partner has done all 3 stations, that is the end of A ROUND. Complete FOUR rounds of that.
Goal = < 26 Minutes
Cap = 30 Minutes
Against a 5 minute clock, perform as many reps as possible of:
5 Wall Walks
12 Dumbbell Front Squats (50/35lbs)
15 Dumbbell Deadlifts
12 Dumbbell Front Squats
5 Wall Walks
Max Double Unders in the remaining time.
Rest 60 seconds, then repeat for a SECOND set.
Rx+ Movement Alternative:
50 Foot Handstand Walk instead of Wall Walks
Goal = 60+ Seconds on Double Unders
B.
Four sets of:
60 Second Elbow Plank Hold
Rest 30 seconds
60 Seconds of Double Kettlebell Front Rack Step Ups (16-20" box)
Rest 60 seconds between sets
* Goal is heaviest weight you can perform the full 60 seconds with.
Every 90 seconds, for 18 minutes (3 sets of):
Station 1: 6-8 Ring Pull-Ups
Station 2: 1 Wall Walk + 20-30 Alternating Nose to Wall Shoulder Taps
Station 3: 10-12 Dumbbell Pullovers
Station 4: 100 Foot Double Kettlebell Overhead Carry
B
Three rounds for time of:
400 Meter Run
25 Russian Kettlebell Swings (53/35lbs)
25/20 Calorie Assault Bike
15 Burpees to a 2" Plate
Goal = < 17 minutes
Cap = 19 minutes
For total time:
One round of:
18 Thrusters (95/65lbs)
18 Toes to Bar
Straight into...
Two rounds of:
9 Thrusters (95/65lbs)
9 Toes to Bar
Straight into...
Three rounds of:
6 Thrusters (95/65lbs)
6 Toes to Bar
Goal = < 8 Minutes
Cap = 11 Minutes
Rx+ Loading: 115/85lbs
B.
Full Body Pump Sets
Every 2 minutes, for 24 minutes (3 sets of):
Station 1: 16-20 Dumbbell Death Marches (8-10/leg)
Station 2: 15-20 Banded Triceps Pressdowns + 12-15 DB or Banded Hammer Curls
Station 3: 20-25 Banded TKE's (each leg)
Station 4: 30-40 Second Heavy Suitcase Hold (each side)
Every 2 minutes, for 6 minutes (3 sets of):
3 Power Jerks @ 70+%
At the 6:00 mark...
Every 3 minutes, for 9 minutes (3 sets of):
10-12 Power Jerks @ 45-55%
Note:
If you can get 12 reps, with quality, increase weight. We are aiming for 10 reps to be tough this week by the 3rd set.
B.
"Pump City"
For time:
10-8-6-4-2-4-6-8-10 reps of:
Dumbbell Bench Press (50/35lbs)
Strict Pull-Ups
Rx+ Loading: 70/50lbs
* Use bands to limit the sets of 10 and 8 to 2 attempts IF NEEDED*
Goal = < 10 minutes
Cap = 12 minutes
Five sets of:
4 Deadlifts @ 70+%
Straight into...
Seated Broad Jump + Broad Jump
youtu.be/VS4HNbGfYg8?si=c9IDoEubRoZoJwbx
Rest 2-3 minutes between sets
* Increase based on quality for deadlifts.
B.
Every 3 minutes, for 15 minutes (5 sets of):
15 Russian Kettlebell Swings (53/35lbs)
10/7 Calorie Assault Bike SPRINT
Goal = < 70 seconds/set.
Rx+ Loading = 70/53lbs
In teams of 4, complete the following for max combined repetitions:
Every minute, on the minute, for 20 minutes:
Station 1: Double Unders
Station 2: Calorie Row
Station 3: Sit-Ups
Station 4: Rest
Rest until the 22:00 mark, then...
Every minute, on the minute, for 20 minutes:
Station 1: Russian Kettlebell Swings
Station 2: Calorie Bike
Station 3: Burpees to a 2" Plate
Station 4: Rest
* Partners will all start at a different station but rotate in order.
Four sets of:
6 Strict Press @ 70+%
Rest 2 minutes between sets
After the 4th set...
One set of:
6-8 Tempo Push Press @ 31X1
* Same weight as **strict press**
B.
Complete as many rounds and reps as possible in 20 minutes of:
100 Meter Farmer Carry (53/35lbs)
5 Wall Walks or 20 Hand Release Push-Ups
10 Box Jump Overs (24/20" - step down)
Rx+ Option:
50 Foot Handstand Walk
70/53lbs Kettlebells
Take 15 mintues to build to today's 1-2 rep max Front Squat
Suggested loading:
Set 1 - 3 reps @ 60%
Set 2 - 2 reps @ 70%
Set 3 - 1-2 reps @ 75%
Set 4 - 1-2 reps @ 75-80%
Set 5 - 1-2 reps @ 80-85%
Set 6 - 1-2 reps @ 85+%
* Goal is a 2RM, but if you fail the 2nd rep that's ok.
B.
Against a 4 minute clock, perform as many reps as possible of:
200 Foot Shuttle Run (25 foot increments)
25 Chest to Bar Pull-Ups
200 Foot Shuttle Run
20 Dumbbell Front Squats (2x 50/35lbs)
200 Foot Shuttle Run
Max Devil's Press in the remaining time.
Rest 60 seconds and repeat for THREE total sets.
Rx+ Option:
250 Foot Shuttle Run
12 Bar Muscle Ups
Goal = 60+ seconds on Devil's Press
Every minute, on the minute, for 3 minutes:
Snatch High Pull + Hang Muscle Snatch + Overhead Squat (empty bar up to 95/65lbs)
youtube.com/watch?v=ZWDlo2Lj7Wo
youtube.com/watch?v=XvSeutUEydo
Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-4: Snatch x 1.1 @ 65-75%
Sets 5-8: Snatch x 1 @ 75-85%
* 1.1 = 1 rep, rest 10 seconds, 1 rep.
B.
For time:
60 Toes to Bar
50 Wall Ball Shots (20/14lbs to 10/9')
40 Alternating Dumbbell Snatches (50/35lbs)
30 Lateral Burpees Over the Dumbbell
20 Single Arm Dumbbell Overhead Walking Lunges (50/35lbs)
Goal = < 16 Minutes
Cap = 18 Minutes
Invictus Pure Conditioning Baseline Test
Every 3 minutes, for 24 minutes (4 sets of):
Station 1: 400 Meter Run
Station 2: 500 Meter Row
B.
Option 1:
Five sets of:
4 Weighted Strict Pull-Ups
6 Strict Pull-Ups
8 Stationary Dips
Rest 60 seconds between sets
Option 2:
Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 8-10 Banded Strict Pull-Ups
Station 2: 8-10 Banded Stationary Dips
Station 3: Rest
For total time...
Three rounds of:
30 Double Unders
3 Squat Cleans (135/95lbs)
Followed by...
Three rounds of:
30 Double Unders
2 Squat Cleans (185/125lbs)
Followed by...
Three rounds of:
30 Double Unders
1 Squat Clean (205/145lbs)
Rx+ Loading:
3 @ 165/115lbs
2 @ 205/155lbs
1 @ 245/175lbs
Loading Modification Suggestions:
3 @ 50%
2 @ 65%
1 @ 80%
Goal = < 8 minutes
Cap = 11 minutes
B.
Three sets of:
20 Double Kettlebell Front Rack Step Ups (10/leg - 16-20" box)
Rest 30 seconds
30 Second Banded Pallof Hold (each side)
youtube.com/watch?v=-N1IJHlgZhg
Rest 60 seconds between sets
* Goal is heaviest quality weight you can perform all 20 reps with.
In teams of 2, complete as many rounds and reps as possible in 12 minutes of:
15 Wall Ball Shots (20/14lbs to 10/9')
15 Feet Anchored Sit-Ups
* Partners alternate full rounds 1:1
Rest 2 minutes, then...
In teams of 2, complete as many rounds and reps as possible in 12 minutes of:
20 Goblet Squats (50/35lbs)
20 Alternating Leg V-Ups
* Partners alternate full rounds 1:1
Rest 2 minutes, then...
In teams of 2, complete as many rounds and reps as possible in 12 minutes of:
25 Air Squats
25 Seated Knee Tucks
* Partners alternate full rounds 1:1
Six sets of:
2 Deadlifts @ 70+%
Straight into...
2 Broad Jumps for Distance
Rest 2 minutes between sets
B.
Three sets for times of:
5 Bar Facing Burpees
10 Clean and Jerks (95/65lbs)
5 Bar Facing Burpees
Rest 2 minutes between sets
Goal = < 2:00/round.
Rx+ Loading = 135/95lbs
Every 90 seconds, for 6 minutes (4 sets of):
1 Power Jerk @ 70+%
At the 6:00 mark...
Every 3 minutes, for 9 minutes (3 sets of):
8 Power Jerks @ 50-60%
Focus:
-Build during the first 6 minutes.
-Rep speed and hypertrophy during the last 9 minutes.
B.
For time:
400 Meter Run or 500 Meter Row
25/20 Calorie Echo/Assault Bike or 1000 Meter C2 Bike
400 Meter Run or 500 Meter Row
50/40 Calorie Echo/Assault Bike or 2000 Meter C2 Bike
400 Meter Run or 500 Meter Row
25/20 Calorie Echo/Assault Bike or 1000 Meter C2 Bike
400 Meter Run or 500 Meter Row
Goal = < 16 Minutes
Cap = 19 Minutes
For time:
9-6-3-6-9 reps of:
Power Snatches (135/95lbs)
Box Jump Overs (24/20" - step down)
Rx+ Option:
155/105lbs
30/24"
Goal = < 7 Minutes
Cap = 9 Minutes
B.
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 8-10 Alternating Dumbbell Bench Press (each arm)
Station 2: 8-10 Tempo Alternating Cossack Squats @ 1111
Station 3: 8-10 Tempo Ring Rows @ 21X2
Rest until the 10:00 mark, then...
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: Max Deficit Chest to Floor Push-Ups (2-4")
Station 2: 8-10 Tempo Heel Elevated Goblet Squats @ 1111
Station 3: 8-10 Ab Wheel Rollouts
Five sets of:
6 Strict Press @ 65+%
Rest 2 minutes between sets
One set of:
6-8 Tempo Push Press @ 31X1
* Same weight as strict press *
B.
Against a 3 minute clock, perform as many reps as possible of:
50 Double Unders
15 Chest to Bar Pull-Ups
5 Wall Walks
Max Dumbbell Complexes * in the remaining time (50/35lbs)
Rest 60 seconds between sets and repeat for THREE total sets.
* Rx+ Movement Options:
7 Ring or Bar Muscle Ups instead of C2B
50 Foot Handstand Walk instead of Wall Walks
* One Dumbbell Complex =
1 Burpee Deadlift + 1 Devil's Press + 1 Thruster
For scoring, each dumbbell complex counts as 3 reps, one for each portion.
Front Squat
Set 1 - 4 reps @ 60%
Set 2 - 4 reps @ 60-65%
Set 3 - 3 reps @ 65-70%
Set 4 - 3 reps @ 65-75%
Set 5 - 2 reps @ 75+%
Set 6 - 2 reps @ 75+%
Rest 2 minutes between sets
B.
Complete as many rounds and reps as possible in 20 minutes of:
200 Meter Run
200 Foot Dumbbell Farmer Carry (50/35lbs)
200 Meter Run
100 Foot Double Dumbbell Front Rack Walking Lunge (50/35lbs)
200 Meter Run
50 Foot Dumbbell Bear Crawl (50/35lbs)
youtube.com/watch?v=Iz4ftDFMZRE
In teams of 3 or 4, complete the following:
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 60 Second Bike or Row for Calories (1 Cal = 1 Rep)
Station 2: 60 Seconds of Russian Kettlebell Swings
Station 3: 60 Seconds of Jump Rope
Station 4: Rest
Rest 3 minutes, then...
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 60 Second Bike or Row for Calories
Station 2: 60 Seconds of Devil's Press
Station 3: 60 Seconds of Wall Walks
Station 4: Rest
Rest 3 minutes, then...
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 60 Second Bike or Row for Calories
Station 2: 60 Seconds of Strict Pull-Ups
Station 3: 60 Seconds of V-Ups
Station 4: Rest
For Time:
2 Rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 Rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 12
2 Rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
2 Rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time cap: 16 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43,52,61 kg)