by chesterfieldcf | Jan 25, 2021 | Uncategorized
Pre WOD Every 3 minute, for 15 minutes (5 sets):Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2...
by chesterfieldcf | Jan 23, 2021 | Uncategorized
WOD Complete rounds of 40, 30, 20 and 10 reps/calories of:Assault Bike or Bike ErgAlternating Bodyweight Lunges Rest 2 minutes, and then. . . Complete rounds of 40, 30, 20 and 10 reps/calories of:Row or Ski-ErgAir Squats Rest 2 minutes, and then. . . Complete rounds...
by chesterfieldcf | Jan 22, 2021 | Uncategorized
WOD “Helton”Three rounds for time of:800 Meter Run30 Dumbbell Squat Cleans (50/35 lb DBs)30 Burpees Please enjoy being one of the first people in history to complete this new Invictus benchmark workout. Set the bar...
by chesterfieldcf | Jan 21, 2021 | Uncategorized
WOD “Strict Diane”Complete rounds of 21, 15 and 9 reps for time of:225/155 lb DeadliftsStrict Handstand Push-Ups Compare results to October 6, 2020. Post WOD Every 2 minutes, for 18 minutes (3 sets) of:Station 1 – Barbell Hip Thrust x 6 reps @ 21X1Station 2 –...
by chesterfieldcf | Jan 20, 2021 | Uncategorized
Pre WOD Every 2 minutes, for 14 minutes (7 sets):Strict Overhead Press x 2 reps *Sets 1-3: 75% of 1-RM*Sets 4-5: 80-85% of 1-RM*Sets 6-7: 90-95% of 1-RM WOD Three rounds for time of:30/20 Calories of Assault Bike50 Double-Unders20 Toes to Bar Time Cap = 20 Minutes Our...
Recent Comments