In teams of 4, complete the following for max total repetitions:

Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: Calorie Bike or Row
Station 2: Alternating Single Arm Devil's Presses (50/35lbs)
Station 3: Box Step Ups (20" - bodyweight)
Station 4: Rest

Rest until the 20:00 mark, then...

Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: Calorie Bike or Row
Station 2: V-Ups or Sit-Ups
Station 3: Wall Ball Shots
Station 4: Rest

* Partners will start at the same time, at different stations, and will rotate in order. Only teams of 4 will have a partner starting on the rest station.

Four sets of:
3 Back Squats @ 75-85%
Straight into...
Box Jump x 2 reps (step down and reset between reps)
Rest 2-3 minutes between sets

* Box height does not matter as much as focusing on being explosive and landing tall.

B.

For time:
3 Squat Cleans (225/155lbs)
90 Double Unders
5 Squat Cleans (185/125lbs)
70 Double Unders
7 Squat Cleans (135/95lbs)
50 Double Unders
9 Squat Cleans (95/65lbs)
30 Double Unders

Rx+ Loading:
3 @ 255/175lbs
5 @ 225/155lbs
7 @ 185/125lbs
9 @ 135/95lbs

Loading Percentage Suggestions:
3 @ 70%
5 @ 60%
7 @ 50%
9 @ 40%

Goal = < 8 Minutes
Cap = 10 Minutes

"Core-Dio"

Complete as many rounds and reps as possible in 30 minutes of:
200 Meter Run
15/12 Calorie Row
20 V-Ups
200 Meter Run
15/12 Calorie Echo/Assault Bike
20 Sit-Ups
200 Meter Run
15 Down Ups
youtube.com/watch?v=KzJNUj420Z0
20 Seated Knee Tucks

B.

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 10-12 Dumbbell Curls
Station 2: 10-12 Dumbbell Overhead Triceps Extensions
youtu.be/2Ij5pCnsXRY
Station 3: 10-12 Dumbbell Lateral Raises

Four sets of:
3 Deadlifts @ 75+%
Straight into...
Broad Jump + Vertical Jump
Rest 2-3 minutes between sets

B.

Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
8 Alternating Dumbbell Snatches (50/35lbs)
6 Box Jump Overs (24/20" - step down)

At the 6 minute mark, rest 60 seconds, then...

Complete as many rounds and reps as possible in 6 minutes of:
3 Box Jump Overs (24/20" - step down)
4 Alternating Dumbbell Snatches (50/35lbs)
5 Pull-Ups

*Rx+ Option:*
Complete as many rounds and reps as possible in 6 minutes of:
4 Ring or Bar Muscle Ups
8 Alternating Dumbbell Snatches (50/35lbs)
6 Box Jump Overs (30/24" - step down)

At the 6 minute mark, rest 60 seconds, then...

Complete as many rounds and reps as possible in 6 minutes of:
3 Box Jump Overs (30/24" - step down)
4 Alternating Dumbbell Snatches (50/35lbs)
2 Ring or Bar Muscle Ups

For total reps:

Max Strict Press @ 70% of 1-RM
Straight into...
Max Push Press (same weight)

Rest 2 minutes, then...

Max Strict Press @ 60% of 1-RM
Straight into...
Max Push Press (same weight)

Rest 2 minutes, then...

Max Strict Press @ 50% of 1-RM
Straight into...
Max Push Press (same weight)

* As soon as you cannot complete another strict press on each set, without racking the bar, perform as many quality push press as you can. Once you reach total OR technical failure, rack the bar and begin your 2 minute rest.

B.

Ten rounds for time of:
15 Wall Ball Shots (20/14lbs to 10/9')
9 Toes to Bar
300 Foot Shuttle Run (25 foot increments)

Goal = < 20 minutes
Cap = 23 Minutes

Every minute, on the minute, for 3 minutes:
Snatch High Pull + Hang Muscle Snatch + Overhead Squat (empty bar up to 95/65lbs)

Followed by...

Every 2 minutes, for 16 minutes (8 sets of):
Snatch
Sets 1-2: 1 rep @ 70-75%
Sets 3-4: 1 rep @ 75-80%
Sets 5-8: 1 rep @ 80+% (build based on quality)

B.

Every 4 minutes, for 12 minutes (3 sets of):
6 Power Snatches (75/55lbs)
12 Bar Facing Burpees
6 Power Snatches

Goal = < 75 seconds/set.

Rx+ Loading = 105/75lbs

Community Workout

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