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Workout Of The Day

October 25, 2014 – Competition

Workout of the Day A. Every two minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 2 reps @ 90% *Set 8 – 1 rep @ 90% B, C and D. “The 2008 CrossFit Games…Minus the Hill…and compressed into 30 minutes” Against a running clock, perform the following for time: “Chest-to-Bar Fran” Complete rounds of 21,

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October 25, 2014 – Performance and Fitness

Workout of the Day In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-ups 10 Kettlebell Swings 15 Squats 200 Meter Run

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October 24, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 10 minutes (5 sets): Snatch Balance + Hang Snatch + Snatch + Overhead Squat Build over the course of the five sets. B. Every 2 minutes, for 20 minutes (10 sets): Front Squat + Jerk *Sets 1-2 – 70-75% *Sets 3-4 – 80-85% *Sets 5-6 – 90-95% *Sets 7-8 – 95% *Sets 9-10 – 101+% C. Every 10 minutes, for 30 minutes (3 sets), complete the following for time: Row 1250/1000 Meters 60 Double-Unders 30 Kettlebell Swings (32/24 kg) 15 Strict Handstand Push-Ups 10 Toes to Bar 5 Bar Muscle-Ups For

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October 24, 2014 – Performance

Workout of the Day A. Four sets of: Overhead Squat x 2-4 reps Rest 2-3 minutes between sets B. Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 10 Dumbbell Ground to Overhead 10 Box Jump Overs

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October 24, 2014 – Fitness

Workout of the Day A. Four sets of: Front Squat x 6-8 reps @ 3011 Rest 60 seconds Pull-Ups x 6-8 reps @ 2111 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. In teams of two alternate every 20 calories and Row for as many calories as possible in 10 minutes

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October 23, 2014 – Fitness

Workout of the Day A. Three sets, not for time, of: Turkish Get-Up x 1 rep each arm Alternating Pistols x 3-5 reps each leg Box Jumps x 12-15 reps B. Five sets of: Against a two-minute running clock, complete: Dumbbell Ground to Overhead x 10 reps Box Jump Overs x 10 reps Burpees x Max reps Rest 2 minutes between sets

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October 23, 2014 – Competition

Active Recovery Day Proud to announce that the swim workouts will now be provided by our good friend and member of the Invictus Athlete team, Heidi Fearon! PLEASE POST YOUR RESULTS…HEIDI IS READING AND ADJUSTING THE PROGRAM BASED ON FEEDBACK! A. Two sets of: 25 Meter Finger Tip Drag (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 20 seconds between each 25 Meter efforts Four sets of: 50 Meter Thumb to Thigh (TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer

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October 23, 2014 – Performance

Workout of the Day A. Three sets, not for time, of: Turkish Get-Up x 1 rep each arm Alternating Pistols x 3-5 reps each leg Box Jumps x 12-15 reps B. Five sets of: Against a two-minute running clock, complete: Hang Cleans x 3 reps Shoulder to Overhead x 6 reps Front Squats x 9 reps Burpees x Max Reps Rest 2 minutes between sets. Recommended Loads – 135/95 lbs.

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October 22, 2014 – Performance

Workout of the Day A. Take 12-15 minutes and build to a heavy, but not necessarily 3RM Deadlift B. In teams of two, alternate rounds and complete 7 each of: 5 Deadlift* 5 Chest to Bar Pull-Ups *load with 65-70% of today’s heavy triple from part A.

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October 22, 2014 – Fitness

Workout of the Day A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 60 seconds Wall Climbs x 3-5 reps Rest 60 seconds Side Plank x 30 seconds each side Rest 60 seconds B. In teams of two, partners alternate rounds and complete 7 each of: 10 Kettlebell Swings 5 Pull-Ups

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