Friday 10/18/2024

Every 2 minutes, for 20 minutes (10 sets) of:
Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today.


B.

For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

This is a re-test of an Invictus benchmark workout that will test your ability to push the pace and hold on all the way through the finish line. Nothing complex, just a pure test of effort and pain tolerance. Enjoy!

Andrew Malek-Zadeh
Thursday 10/17/2024

Against a 4-minute running clock...
400 Meter Run
5 Power Cleans (135/95 lbs)
10 Toes to Bar
Max Calories of Assault Bike

Rest 2 minutes, and repeat for a total six (6) sets for max calories.

Andrew Malek-Zadeh
Wednesday 10/16/2024

Three sets of:
Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1
(make sure your patella hovers just above the ground without making contact - goal is that the hairs on your knee touch without hard impact)
Rest 15 seconds
Horse Stance Hold x 60-75 seconds
youtu.be/-3mXTEVBMDY
Rest 15 seconds
Pronated-Grip Strict Pull-Ups x Max Reps in 60 seconds
Rest 60-90 seconds

B.

Five rounds for time of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Chest-to-Bar Pull-Ups

Andrew Malek-Zadeh
Tuesday 10/15/2024

Every 3 minutes, for 15 minutes (5 sets):
Strict Overhead Press x 8 reps

For sets 1-4, try to establish your 8-RM (if you did this last week, you should have a good sense of where you should be). For set 5, decrease the load by 15% or so and get as many reps as possible.

B.

Strict “JT”

Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups

Andrew Malek-Zadeh
Monday 10/14/2024

Take 24 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")

Andrew Malek-Zadeh
Saturday 10/12/2024

"Team Pink Ribbon"
Complete as many rounds and reps as possible in teams of two in 35 minutes of:
400 Meter Run with Dumbbells (together)
20 Walking Lunges with Farmer's Carry (50/35 lb DBs; each partner, one works while the other rests)
20 Dumbbell Floor Presses (50/35 lb DBs; each partner, one works while the other rests)
10 Devil's Presses (50/35 lb DBs; each partner, one works while the other rests)

In honor of the many women and families who have been impacted by Breast Cancer. We can do more to protect the women in our lives that have given us so much. Please consider lending your support to the National Breast Cancer Foundation or any other charitable organization focused on helping women prevent, detect and/or combat breast cancer.


Andrew Malek-Zadeh
Friday 10/11/2024

Three sets of:
Front-Racked Barbell Split Squats (Left) x 10 reps @ 30X1
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x Max Reps in 60 seconds
Rest 45 seconds
Front-Racked Barbell Split Squats (Right) x 10 reps @ 30X1
Rest 45 seconds
Front Body Line x 15.15.15 seconds
youtu.be/faBZ5VbHgJ0
(rest 5 seconds between 15 seconds of work)
Rest 45 seconds

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Thrusters (95/65 lbs)
10 Bar-Facing Burpees
10 Toes to Bar

Andrew Malek-Zadeh
Thursday 10/10/2024

Take 15 minutes to establish an 8-RM...
Strict Overhead Press

Rest until the running clock reaches 18:00, and then...

Every 3 minutes, for 6 minutes (2 sets) of:
Strict Overhead Press x 8 reps @ 90% of today's 8-RM

B.

Four rounds for time of:
400 Meter Run
15 Push Presses (115/75 lbs)

Andrew Malek-Zadeh
Wednesday 10/9/2024

Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 2 reps

These sets should be heavy! Ensure proper mechanics at all times, but the goal is to work at loads just below those that would cause mechanical failure.

B

Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
20 Walking Lunges with KB/DB Farmer's Carry (24/16 kg)


Andrew Malek-Zadeh
Tuesday 10/8/2024

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 - 400 Meter Run
Station 2 - 6 Wall Walks
Station 3 - 30/20 Calories of Assault Bike
Station 4 - 30 Toes to Bar
Station 5 - 30 Wall Ball Shots (20/14 lbs)

Andrew Malek-Zadeh
Monday 10/7/2024

Every 2 minutes, for 6 minutes (3 sets) of:
2 Clean Lift-Offs + Power Clean

Immediately followed by...

Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 1 rep

Build over the eight sets to today's heavy Clean.

B.

Against a 3-minute running clock...
Row 500/400 Meters
Max Reps of Chest-to-Bar Pull-Ups

Rest 3 minutes and repeat for a total of THREE sets.

Record total number of pull-ups

Andrew Malek-Zadeh
Saturday 10/5/2024

Community Workout

In Teams of 2

Fight Gone Bad (Partner Version)

6 Rounds For Total Reps in 30 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Burpees
1 minute Box Jumps (24/20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
* Partners alternate exercises each minute.

Andrew Malek-Zadeh
Friday 10/4/2024

A.
Every 4 minutes, for 20 minutes (5 sets) for times:
16 Single-Arm Kettlebell Snatches (8 Left; then 8 Right)
16 Kettlebell Swings
16 Alternating Reverse Lunges with Kettlebell Goblet Hold

B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 - 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 - 60 seconds of Side-Plank Hold (Left Side)
Station 3 - 60 seconds of Band Pull-Aparts
Station 4 - 60 seconds of Side-Plank Hold (Right Side)

Andrew Malek-Zadeh
Thursday 10/3/2024

Against a 7-minute running clock...
400 Meter Run
15 Burpee Box Jump-Overs (24"/20")
400 Meter Run
Max Calories of Assault Bike

Rest 3 minutes, and repeat for a total of four (4) sets. Note the number of calories in each round and then sum them for your overall score.

If the heat is an issue, the runs can be replaced with a 500/400 Meter row.

Andrew Malek-Zadeh
Wednesday 10/2/2024

A.
Take 20 minutes to build to today's 1-RM Bench Press

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

Andrew Malek-Zadeh
Tuesday 10/1/2024

A.
Every 2 minutes, for 6 minutes (3 sets) of:
2 Clean Lift-Offs + Power Clean

Immediately followed by...

Every 2 minutes, for 10 minutes (5 sets) of:
Clean x 3 reps

B.
Every 3 minutes, for 15 minutes (5 sets) for times:
15/10 Calories of Assault Bike
10 Toes to Bar
5 Devil's Presses (50/35 lb DBs)

Andrew Malek-Zadeh
Monday 9/30/2024

A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM.

Jackie

For time:
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups

Andrew Malek-Zadeh
Saturday 9/28/2024

For time:
40/30 Calories of Assault Bike
30 Strict Handstand or Pike Push-Ups
30 Alternating Dumbbell Snatches (50/35 lbs)
30 Push-Ups
30 Dumbbell Push Presses (50/35 lbs)
800 Meter Run

Rest until the running clock reaches 20:00, and REPEAT. Note times for both sets to comments.

In the first set you will be hard capped at 15:00 in order to allow for 5:00 of rest before starting the second set. For example, if at 15:00 in the first set you just completed the 30 DB push press, you will stop at this point. When the clock reaches 20:00 you will start the workout with the assault bike and you would complete this set when you finish the 30 DB push press, not the 800 Meter run. Set 1 and Set 2 should be identical in terms of work completed.

Andrew Malek-Zadeh
Friday 9/27/2024

Against a 4-minute running clock, for max reps:
400 Meter Run
40 Double Unders
10 Chest-to-Bar Pull-Ups
Max Reps of Snatch (135/95 lbs)

Rest 2 minutes, and repeat for a total of six (6) sets - 36 minutes total.

Andrew Malek-Zadeh
Thursday 9/26/2024

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 - 4-8 Ring Muscle-Ups
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)

Or

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.

Two rounds for time of:
25/20 Calories of Rowing
800 Meter Run
20 Pull-Ups

Time cap = 14 minutes

Andrew Malek-Zadeh