Friday, May 25, 2018

OPN TCB Prep 4

WOD:
Strength-
1 Rm Front Squat-135kg
MetCon-
3 Rds for Time:
20 DB Snatch@20kg
15 Box Jumps@30''
10 Farmer's Deadlifts@2-64kg Bars
8:48

24 min. EMOM:
60 sec. Bottom of Squat@20kg
7 Strict Pull Ups
12 Wheel Rollouts
30/30 sec WG Stretch w/ rotation
7 Kneeling Strict Presses@20kg
12 JG Hip Bridges
60 sec Bear Crawl
30 sec Battle Rope


Thursday, May 24, 2018

Invictus Strength Program 38/OPN TCB Prep 3

WOD:
LPO-
4x4 Snatch@80kg
4x4 Cleans@104kg
Strength-
1 rm Bench-120kg
MetCon-
For Time:
10 RMU
20 Thrusters@45kg
800 Cal Row
20 Thrusters@45kg
10 BMU
8:40

Tuesday, May 22, 2018

Invictus Strength Program 37(OFF)/OPN TCB PREP 2

WOD:
LPO-
Snatch High Pull 4x4@85kg
Back Squat 5x5@130kg
Front Squat 3x5@100kg
Gym-
EMOM 7'
Ring Dip -3@8kg
MetCon-
3 Rds for time:
15 KBS@32kg
15 Wallballs@30lbs
15 Horizontal Ring Rows
6:32
rest 5 min.
1 min. Max DU-98
3 min. Max Cals on Bike-44
Core-
3x20 Ring Archers
3x10 ES Windmills@12kg
3x20 GHD Sit-Ups@20lbs

Monday, May 21, 2018

Invictus Strength Program 36/OPN TCP PREP 1

WOD:
LPO-
Power Snatches: 4@60kg, 4@65kg, 3x4@70kg
Power Cleans and Push Jerks:4+2@80kg, 4+2@85kg, 4+2@90kg
INVICTUS-
Deadlift Restest pr-210kg/5rm Press-72kg
MetCon-
12  Min. EMOM: (30 SEC ON 30 OFF)
HSPU-16/17
Burpees to Target-11/10
DU-48/41
Cals on Xebex Bike-17.5/12.8
Box Jumps 11/13
HS Walk 7m/7m

For Time ME-
3x12 Cals Xebex
rest 3 min.
17s, 15s, 17s

Saturday, May 19, 2018

MetCon TCB 14

WOD:
MetCon-
3 Rds for Time:
25 Wallballs@30lbs
20 Toes to Bars
15 Chest to Bars
10 Strict HSPU
rest 3 min.
3:40-4:09-4:55

Friday, May 18, 2018

Invictus Strength Program 35/MetCon TCB 13

WOD:
LPO-
This is a paid program, cannot share..
MetCon-
15 Min. EMOM
12 Cals Bike Xebex
18 Cal Row Xebex
20m Sled@70kg

Thursday, May 17, 2018

Invictus Strength Program 34

WOD:
Strength-
This is a paid program, cannot share..Back Squat PR_175kg
Gymnastics:
BMU Mastery 4.1