MetCon 5 (TCB)

WOD:
MetCon-
30 Min AMRAP w/ Windsor (1 Works one rests)
24 Swings@22kg
12 Burpees
400m Hilly Run w/ Stairs

9.5 rds

Invictus Strength Program 20

WOD:
Gymnastics-
Bar Muscle-Up Mastery 2.1

LPO-

This is a paid program, cannot share...the most complicated sn.....

Invictus Strength Program 19

WOD:
This is a paid program, cannot share...MORE SQ.....

Invictus Strength Program 18

WOD:

Gymnastics-

Bar Muscle Up Mastery 1.3

Strength-

This is a paid program, cannot share...hint Squat ev single day

MetCon-

15 Min AMRAP:

15 Cal Xebex Bike

rest 30 sec

50 DU

rest 30 sec

800m Run

rest 30 sec

2 rds, 50 du

Invictus Strength Program 16/17

WOD:
Strength-

This is a paid program, cannot share...hint dirty and nice guy, rack watts up to 94% and Bolder Dress@90%

MetCon 4 (TCB)

WOD:
MetCon-
7 Min For Time:
5-3-1 Rope Climb
15-12-9 HSPU (5:03)
3 min rest
7 Min AMRAP:
10 Burpee Box Jumps
8/8 Box Step Ups@24kg 2 rds +14 reps
3 min rest
7 Min AMRAP:

Max Reps Xebex Row-190

3 min rest
7 Min For Time:
100 OHS @45lbs
ev break 10 V-ups
5:53

Invictus Strength Program 15

WOD:
LPO-

This is a paid program, cannot share...the most complicated sn.....

Invictus Strength Program 14

WOD:
Gymnastics-
Bar Muscle Up Mastery 1.2

Strength-

Hint accessories for days

Invictus Strength Program 13

WOD:

This is a paid program, cannot share...hint lets get dirty and be a super nice guy

Hint: We do a lot of where people ride......tha B.....

Invictus Strength Program 12 (Met Con 3)

WOD:
Gymnastics-
Bar Muscle Up Mastery 1.1

Strength-

This is a paid program, cannot share...hint lets get dirty and be a super nice guy

MetCon-
4 Rds for Time:
30 Cals Xebex Bike
rest 1 min.
400m Run
rest 1 min.

23:10

Invictus Strength Program 11

WOD:
Gymnastics Strength test-
Max Strict C-B=10
rest 2 min.
Max Strict Pull-Ups=14
rest 2 min.

Max Kipping Not Butterfly C-B=10

rest 2 min.

Max Toes to Bars=18

Strength-

This is a paid program, cannot share...hint PR but  back slight backeotomy needed

Invictus Strength Program 10

WOD:
This is a paid program, I can't share 
Hint- Rhymes w/ pee religion match

Invictus Strength Program 9 (MetCon 2)

WOD:
This is a paid program can't share...#squat every day

 MetCon:
For Time-
40-30-20-10m Sled drag@70kg
25-20-15-10 Cals Xebex Bike
4-3-2-1 BMU
13:00

Invictus Strength Program 8

WOD:
This is a paid program can't share
Hint..Feeling like a meathead powerlifter, I like it

Invictus Strength Program 7 (Metcon 1)

WOD:
This is a paid program...Can't post :(

Hint- Similar to last Tuesday

Metcon: 
3 Rds for Time:
100 DU
20 HSPU
8:54

Invictus Strength Program 6

WOD:
This is a paid program...Can't post :(

Hint-1 RM Back

Invictus Strength Program 5

WOD:
This is a paid program...Can't post :(

Hint-2 of my favs

Invictus Strength Program 4

WOD:
This is a paid program...Can't post :(

Hint-$&()^! every day

Invictus Strength Program 3

WOD:
This is a paid program...Can't post :(

Hint.. This was the last time I did this https://www.blogger.com/blogger.g?blogID=6931762684945632941#editor/target=post;postID=463979760139865890;onPublishedMenu=allposts;onClosedMenu=allposts;postNum=0;src=postname

Invictus Strength Program 2

WOD:
This is a paid program...Can't post :(

Hint: Pause...Jerk

Invictus Strength Program 1

WOD:
This is a paid program...Can't post :(

Hint-Healthlifts till you are healthy as possible