Tuesday

Pre WOD Every 2 minutes, for 6 minutes (3 sets):Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch Immediately followed by… Every 2 minutes, for 8 minutes (4 sets):Power Snatch x 2 reps @ 70-75% of 1-RM Snatch Immediately followed by… Every 2 minutes, for 10 minutes (5...

Monday

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...

Saturday

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...

Friday

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...

Thursday

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 –...

Wednesday

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...

Tuesday

Pre WOD Every 3 minutes, for 15 minutes (5 sets):Tempo Back Squat x 3 reps @ 31X1 Start your first set at approximately 60-65% of your 1-RM Back Squat and try to build each set until you find today’s heavy triple at this prescribed tempo. WOD Three rounds for time...

Monday

Pre WOD “1-RM Split Jerk”Take 20 minutes to find today’s 1-RM Split Jerk Compare results to September 15, 2020. WOD Every 4 minutes, for 16 minutes (4 sets) for times:500 Meter Row10 Strict Handstand Push-Ups20 Push-Ups Go hard, earn your rest, and...

Saturday

WOD Every 2 minutes, for 30 minutes (3 sets):Station 1 – 400 Meter RunStation 2 – 15 Strict Pull-UpsStation 3 – 30/20 Calories of Assault Bike/RowStation 4 – 30 Wall Ball Shots (20/14 lbs)Station 5 – 20 Toes to...

Friday

Pre WOD Five sets of:Barbell Hip Thrusts x 5 reps @ 20X1(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)Rest 60 secondsBand-Resisted Face Pulls x 15 reps @ 21X1Rest 60 seconds WOD Complete as many rounds and reps as possible...