Monday 1/26/2015

A
3 Rounds for Quality
12 OHS 45/35
12 Pull-Ups
12 Back Extensions
12 Wall Balls
12 Ring Dips

B
Clean Complex
1 Halting Above Knee
1 Ground
1 Front Squat

C
Continuous Running Clock
0:00-5:00 AMRAP
25 Double Unders
10 Ring Dips
10 Chest 2 Bar Pull-ups
5:00-6:30 Rest
6:30-12:00
3 Rounds
10 Front Squats 135/95
10 Shoulder 2 OH 135/95
12:00-13:30 rest
13:30-Completion
Run 800m
20 Thrusters 135/95

Friday 1/23/2015

With a continuous running clock teams of 2 complete the following:

0:00-7:00 Both partners can work at the same time. Must be completed in order from top to bottom.
AMRAP
10 KB Swings 1.5/1pd
10 Hang Power Snatch 95/65
10 Target Burpee

7:00-9:00 Rest

9:00-16:00
Max Clean & Jerk
Combined weight from both athletes heaviest lift’s

16:00-17:00 Rest

17:00-Finish. Teams have 1 Rower and 2 Jump ropes. Both athletes can work at the same time and on either movement.
1k Row
300 Double Unders

Wednesday 1/21/2015

6:30 Team Workout

With a continuous running clock teams of 2 complete the following:

0:00-7:00 Both partners can work at the same time.  Must be completed in order from top to bottom.
AMRAP
10 Box Jumps
10 Hang Power Snatch 95/65
10 Target Burpee

7:00-9:00 Rest

9:00-16:00
Max Clean & Jerk
Combined weight from both athletes heaviest lift’s

16:00-17:00 Rest

17:00-Finish.  Teams have 1 Rower and 2 Jump ropes.  Both athletes can work at the same time and on either movement.
1k Row
300 Double Unders

Friday 1/16/2015

8:30am Class Invictus Masters Programming

6:30pm
A
Squats.  Overhead, front or back.
5-5-3-3-2-2
Build to a heavy double.

B
Complete as many rounds and reps as possible in 3 minutes of:

3 Hang Squat Cleans
6 Thrusters
9 Shoulder to Overhead
12 Box Jump-Overs

Rest exactly 3 minutes, and then

For time:
Row 750 Meters
Rest until the running clock hits 12:00, and then repeat all of the above.