OPN TCB Prep 8

WOD:
MetCon-
30 min. EMOM:
20 Band Pull Aparts
10/10-1 Arm Russian Swings@16kg
50 Wideouts (w/slingshot)
5/5-1 Arm FR Squats (w/slingshot)@16kg
20 Skaters
10/10-Golf (low to high Rotations)@8kg

OPN TCB Prep 7

WOD:
Gymnastics-
BMU Mastery 4.3

Strength-
5x5 Back Squats@134kg
5x5 Bench Press@94kg

MetCon-
For Time:
50 WB
40 T-B
30 C-B
20 Strict HSPU
8:20
REST 1:40
For Time: 5 min tc
5 RM OHS
10m HS Walk
80kg, 4:00

Core-
3x20 Hollow Snaps
3x20 Arch Snaps@2kg on PVC
3x25m OH/FR Hybrid Walk@2-16kg

OPN TCB Prep 6

WOD:
LPO-
Snatch High Pulls 5x4@96kg
Clean Deadlifts 4x2@124kg
MetCon-
8 min. AMRAP:
20 Renegade Rows@2-kg
5 Hang Squat Cleans@100kg
5 Sh to OH@100kg
50 DU
1 rd +43 reps

Low Intensity 20 min Row
Strength-
3x10 Barbell Curls@36kg

OPN TCB Prep 5

WOD:
LPO-
1x3 Power Snatches-3 Snatch Push Presses-3 OHS@60kg
1x3 Power Snatches-3 Snatch Push Presses-3@65kg
2x3 Power Snatches-3 Snatch Push Presses-3@70kg
1x3 Power Cleans-3 Front Squats-3 Push Jerks@80kg
1x3 Power Cleans-3 Front Squats-3 Push Jerks@85kg
1x2 Power Cleans-2 Front Squats-2 Push Jerks@90kg
Strength-
3x5 Front Squats@104kg
3x5 Shoulder Presses@70kg
MetCon-
For Time:
15 C+J@155lbs
30 WB@30lbs
10 RMU
4:58
rest 5 min.
3 min. amrap Toes to Rings-58

20 min. Low Intensity Row
Core:
3x12 GHD Sit-Up-12 Back Ext@20lbs

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

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

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

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

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

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

Invictus Strength Program 34

WOD:
Strength-

This is a paid program, cannot share..Back Squat PR_175kg

Gymnastics:
BMU Mastery 4.1

Invictus Strength Program 33

WOD:
Strength-

This is a paid program, cannot share..

Invictus Strength Program 32/MetCon TCB 12

WOD:
Gymnastics-
BMU Mastery 3.3.
Strength-This is a paid program-opposite of nice guy
MetCon-
4x4 min on-4 min off :
1 Legless Rope Climb
20 DB Snatches@22.5kg
40 DU
2+1 LL, 2, 1+50 reps, 1+32 reps

Invictus Strength Program 31/MetCon TCB 11

WOD:
Strength-
Paid program can't share, squat evday

MetCon-
12 min. EMOM:
1-30 sec ME Ski Erg
2-30 sec ME Row
3-30 sec ME Bike
4-30 sec 100m Run

Invictus Strength Program 30

WOD:
Good day of snatching..PR PP-118KG
Gymnastics:
3.2 BMU Mastery

Invictus Strength Program 29/MetCon 10 TCB

WOD:
Strength-

This is a paid program, cannot share..

MetCon-

12 min EMOM:

10/15/20 Burpees

10/15/20 Cal Row

10/15/20 Cal Bike

30/45/60 DU

Last rd 19 cals row, 12.5 cals bike

Invictus Strength Program 28

WOD:
Strength-

This is a paid program, cannot share..

Invictus Program 27/MetCon 9 TCB

WOD:
LPO-
Paid program dirty and nice guy
Gymnastics-
BMU Mastery 3.1
MetCon-
6x30 sec ME Row, rest 90 sec
Xebex-16-16-16-14-15 Cals

Invictus Strength Program 26/MetCon 8 TCB

WOD:
Strength-
This is a paid program...squats haha
MetCon-
10 min EMOM:
1-15 Cals Bike
2-Max HS Walk-10m-5m-10m-8m-6m

MetCon 7 TCB (Maya)/Invictus Strength Program 25

WOD:
MetCon-
5 Rounds for Time:
5 Box Jumps
20 OHS@30kg
200m Run
11:00

Rest 7 min.
18 Min AMRAP:
20 Deadlifts@40kg
20 Snatches@40kg
20 Box Jumps
20 Wallballs@20#

3, 14 reps
Gymnastics-
BMU Mastery 2.3

Strength-
Hint -Clan in da front

Invictus Strength Program 24

WOD:
Good day of snatching..heavy bush bress

Invictus Strength Program 23

WOD:
Gymnastics-
BMU Mastery 2.2
Strength-
squ ev day

Invictus Strength Program 21/22 MetCon 6

WOD:
LPO-

This is a paid program, cannot share..

MetCon-

3 RFT:

24 Cals Bike

12 Cleans@60kg

8:39