Every minute, on the minute, for 3 minutes:
Tall Jerk x 3 reps
youtube.com/watch?v=GGVG0obnRrE

Straight into...

Every minute, on the minute, for 3 minutes:
Jerk Balance x 2 reps
youtube.com/watch?v=XLGOJ9FZW3U

Followed by...

Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk

Sets 1-3: 2 reps @ 55%
Sets 4-6: 1 rep @ 65%

* For ALL jerks today, pause for 2 seconds in the dip AND receiving position.

B.

Complete as many rounds and reps as possible in 10 minutes of:
1-2-3-4-5-6-7-8-9-10 reps of:
Bar Facing Burpees
Shoulder to Overhead (115/85lbs)
Pull-Ups

* If you finish the round of 10, you start back at the round of 1 and continue until the 10 minutes is up.

Loading/Movement Suggestions:
-The barbell weight should be something you could push press.
-Pull-Ups may be strict or kipping/butterfly. Use a band if needed for strict.

Every minute, on the minute, for 12 minutes:
2 Sumo Deadlifts @ 50-55% (no bands)

*The goal of these pulls is to be as fast as possible!

Watch this videos prior to performing sumos!
youtube.com/watch?v=gC7XrsqupWg&t=4s

B.

Against a 3 minute clock, complete as many reps as possible of:
400 Meter Run
Max Double Unders, Crossovers, or Echo/Assault Bike in the remaining time.

At the 3:00 mark, rest 60 seconds, then...

Against a 3 minute clock, complete as many reps as possible of:
400 Meter Run
Max Russian Kettlebell Swings (53/35lbs) in the remaining time.

At the 7:00 mark, rest 60 seconds, then repeat one more time, starting from the beginning!

1 Calorie = 1 Rep

Rx+ Loading:
70/53lbs

Every 4 minutes, for 16 minutes (2 sets of):
Station 1: 20/15 Calorie Echo/Assault Bike SPRINT
Station 2: 20/15 Calorie Row SPRINT

Goal = < 60 Seconds of Work/Set

B.

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: See Saw Dumbbell Bench Press x 10 reps (each arm)
youtube.com/watch?v=R4yQZHNbsm0
Station 2: 4-6 Tempo Jefferson Curls @ 2222
youtube.com/watch?v=oY4jFsE8dgc
Station 3: 10-12 Tempo Ring Rows @ 21X2
Station 4: 8-10 Ab Wheel Rollouts
At the 12:00 mark, rest 2 minutes, then...

At the 12:00 mark, rest 2 minutes, then...

Every minute, on the minute, for 6 minutes (2 sets of):
Station 1: 12-15 Dumbbell Overhead Triceps Extensions

youtu.be/2Ij5pCnsXRY
Station 2: 12-15 Barbell Curls
Station 3: 30-45 Second Hollow Hold

Front Squat

Set 1 - 3 reps @ 65-70%
Set 2 - 2 reps @ 75-80%
Set 3 - 1 rep @ 85-90%
Set 4 - 3 reps @ 70-75%
Set 5 - 2 reps @ 80-85%
Set 6 - 1 rep @ 90-95%
Rest 2 minutes between all sets

B.

Three rounds for time of:
200 Meter Run
15 Toes to Bar
10 Power Cleans (135/95lbs)
15 Toes to Bar

Rx+ Loading:
155/105lbs

Movement Modification Suggestions:
If you cannot perform 15 Toes to Bar in 1-2 sets, adjust the reps to 10-12 OR to Toes to Rings or Sit-Ups instead.

Goal = < 12 Minutes
Cap = 15 Minutes

Every 2 minutes, for 10 minutes (5 sets of):
4 Bench Press @ 70-75%

B.

Complete as many rounds and reps as possible in 20 minutes of:
15/12 Calorie Echo/Assault Bike OR Row
10 Stationary Dips
5 Burpee Box Jump Overs (24/20" - step down)
10 Pull-Ups

Rx+ Movements:
-10 Chest to Bar Pull-Ups or 6 Bar Muscle Ups
-30/24"" Box

In teams of 2, alternate full rounds until both partners have finished FOUR rounds EACH of:

20 Alternating Dumbbell Snatches (50/35lbs)
20 Single Arm Dumbbell Overhead Alternating Reverse Lunges (50/35lbs - 10/arm)
20/15 Calorie Assault Bike

Goal = < 32 Minutes
Cap = 36 Minutes

Three sets for max calories/reps of:
4 Minutes of Rowing
3 Minutes of Assault Bike
2 Minutes of Burpee Box Jump-Overs (24"/20")
1 Minute of Dumbbell Thrusters (50/35 lbs)
Rest 5 minutes

1 Calorie = 1 Rep

Happy Thanksgiving!

Regardless of whether you're in the US celebrating today or not, we hope that you choose to spend time with loved ones and take today as a family/rest day! If you feel like you need to move then we highly encourage you sign up for a local 5k Turkey Trot or pick a 5k route for you and some family and go for a jog! For those of you with weather not conducive to outdoor running we suggest a 5k Row or 10k Concept 2 Bike Erg!

Take 6 minutes to warm up to 70% of your 1RM Hang Clean, then...

Every 2 minutes, for 12 minutes (6 sets of):
2 Position Hang Clean @ 70-75% of 1RM
* Mid Hang, Low Hang
youtube.com/watch?v=n_VIiIyRtI0
youtube.com/watch?v=CC7-rS0C6Zo

* Can be performed as one unbroken complex, or you can reset prior to the rep from the floor.

B.

Against a 2 minute clock, perform as many rounds and reps as possible of:
15 Front Squats (95/65lbs)
15 Bar Facing Burpees
Max *Gymnastics Movement of Choice* in the remaining time.
Rest 60 seconds between sets and repeat for FOUR total sets. On the 4th set, the time extends to 3 minutes.

Gymnastics Options:
-Pull-Ups
-Chest to Bar Pull-Ups
-Ring Muscle Ups
-Bar Muscle Ups
-Toes to Bar

Rx+ Loading:
115/85lbs

* Adjust reps to 12/12 if you are getting less than 45 seconds on your gymnastics movement of choice.

Every 90 seconds, for 12 minutes (4 sets of):
Station 1: 5 Strict Pull-Ups*

Station 2: 5 Tempo Box Squat Pistol Progressions (each side) @ 41X1 OR 41A1
youtube.com/watch?v=b8-P4g5Px_4

* Add weight for resistance OR bands for assistance.

B.

Complete as many rounds and reps as possible in 5 minutes of:
500 Meter Row
400 Meter Run
Max Calorie Echo/Assault Bike in the remaining time.
Rest 3 minutes between sets and repeat for THREE total sets (21 minutes without final rest).

Every minute, on the minute, for 3 minutes:
Tall Jerk x 2 reps + Jerk Balance x 2 reps
youtube.com/watch?v=GGVG0obnRrE
youtube.com/watch?v=XLGOJ9FZW3U
* Empty bar up to 75/55lbs*

Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk

Sets 1-3: 2 reps @ 50%
Sets 4-6: 1 rep @ 60%

* For ALL jerks today, pause for 2 seconds in the dip AND receiving position.

B.
Five rounds for time of:
4 Wall Walks or 40 ft Handstand Walk
12 Toes to Bar
36 Double Unders

Goal = < 13 Minutes
Cap = 16 Minutes

Partner Workout

Both partners working at the same time

5000/4000M row

400 Air Squats

200 Burpees

60 seconds on/ 30 seconds off

Partition as desired

Take 20 minutes to build to today's QUALITY (and safe) 1RM Deadlift

Suggested loading:
3 reps @ 60%
2 reps @ 70%
1-2 reps @ 75-80%
1 rep @ 80-85%
1 rep @ 85-90%
1 rep @ 90+%
1 rep @ 90+%

B.

Ten rounds for time of:
3 Deadlifts (70% of today's 1RM)
5 Box Jumps (24/20" - step down NO BOUNCING)

Rx+ Loading/Variations:
-315/215lbs Barbell
-30/24" Box - may use hands on descent

Goal = < 8 Minutes
Cap = 11 Minutes

Every 3 minutes, for 24 minutes (4 sets of each):
Station 1: 15/12 Calorie Echo/Assault Bike SPRINT
Station 2: 15/12 Calorie Row SPRINT

Goal = < 40 Seconds of Work/Set

B.

Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
Rest 30 seconds
8-10 Tempo Single Arm Rows (each arm) @ 21X1
Rest 1-2 minutes


OPTIONAL ADDITIONAL ACCESSORIES

Three sets of:
12-15 Dumbbell Skull Crushers
Rest 30 seconds
12-15 Dumbbell Lateral Raises
youtube.com/watch?v=QdVabUM92M0
Rest 1-2 minutes

Front Squat
Set 1 - 3 reps @ 65-68%
Set 2 - 2 reps @ 75-78%
Set 3 - 1 rep @ 80-88%
Set 4 - 3 reps @ 70-73%
Set 5 - 2 reps @ 75-83%
Set 6 - 1 rep @ 85-93%
Rest 2 minutes between all sets

B.

Complete as many rounds and reps as possible in 15 minutes of:
20 Thrusters (135/95lbs)
20 Pull-Ups
20 Bar Facing Burpees

* The 135/95lbs barbell is very aggressive. Please adjust the weight to something that you could perform the 20 reps in 2-3 sets.

Every 2 minutes, for 10 minutes (5 sets of):
5 Bench Press @ 60-65%

B.

Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 15-20/10-15 Calorie Assault Bike
Station 2: 10-12 Strict Handstand Push-Ups OR 15-20 Push-Ups
Station 3: 15-20/10-15 Calorie Row
Station 4: 40-50 Double Unders

Every 2 minutes, for 12 minutes (6 sets of):
3 Position Clean @ 60-65% of 1RM
*Mid Hang, Low Hang, Floor

* Can be performed as one unbroken complex, or you can reset prior to the rep from the floor.

B.

Complete as many rounds and reps as possible in 9 minutes of:
12 Alternating Dumbbell Snatches (50/35lbs)
4 Toes to Bar
12 Alternating Dumbbell Snatches
8 Toes to Bar
12 Alternating Dumbbell Snatches
12 Toes to Bar
...etc. adding 4 Toes to Bar to each round.

Movement Modification Suggestions:
-Toes to Rings
-V-Ups
-GHD Sit-Ups

In teams of 2, perform the following for 30 minutes:
Partner 1: Max Calorie Assault Bike or Row

Partner 2: Two rounds of 12 Wall Ball Shots (20/14lbs to 10/9') + 12 V-Ups

* When the wall ball/v-up partner finishes their work, the two will switch. Continue this pattern until the 30 minutes is up. Score = total calories

Gymnastics Pulling Density Re-Test

For max reps:

90 Seconds Pulling of Choice
90 Seconds Rest
60 Seconds Pulling of Choice
60 Seconds Rest
30 Seconds Pulling of Choice
30 Seconds Rest

Options in order of preference:
-Ring Muscle Ups
-Bar Muscle Ups
-Chest to Bar Pull-Ups
-Pull-Ups
-Pullovers

* Please review your score from September 4th to compare your new results.

B.

Invictus Pure Conditioning Baseline Test

Every 3 minutes, for 24 minutes (4 sets of):
Station 1: 400 Meter Run
Station 2: 500/400 Meter Row

*Note times for each interval. We will re-test this!

Every 2 minutes, for 12 minutes (6 sets of):
Power Jerk

Set 1 - 3 @ 65-70%
Set 2 - 2-3 @ 75-80%
Set 3 - 1-2 @ 80-85%
Set 4 - 1 @ 85-90%
Set 5 - 2-3 @ 75-80%
Set 6 - Max Reps @ 70%

B.

For time:
50 Double Unders
10 Front Squats (135/95lbs)
Rest exactly 60 seconds, then...
40 Double Unders
8 Front Squats (155/105lbs)
Rest exactly 60 seconds, then...
30 Double Unders
6 Front Squats (185/125lbs)
Rest exactly 60 seconds, then...
20 Double Unders
6 Front Squats (225/155lbs)
Rest exactly 60 seconds, then...
10 Double Unders
2 Front Squats (245/165lbs)

Barbell comes from the floor each time.

Please adjust weights to something that could be performed unbroken

Goal = < 12 Minutes (including rest)
Cap = 15 Minutes