Workout of the Day
A.
Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (45/25 lbs)
B.
10 Renegade Rows
20 Calorie Row on Concept 2
30 Kettlebell Swings (32/24 kg)
400 Meter Run
A. 80# DB X 2 reps each set. SPUs 17-12-12-12. Lunges RX.
B. 5:07 RX with 50# DBs on Renegade Rows.
Traveling Monday and did a 5k. Did this today (Tuesday)
A. 40 pound dumbell x 2 for 4 sets, 8 reps for all 4 sets, 45 pound plate x 20 for 4 sets
B. 7:50
30 pound dumbells for Renegade Rows, row, 70 pound Kettlebell, and run
A. 5/6, 4/6, 4/6, 4/5. Did strict the first minute and 30lb band second minute.
B. 5:45 subbed row for 20 95lb thrusters, 70lb KB.
Yeah, Todd!
CFFB CSWOD Squat 2, 2, 2, 2, 2 225, 245, 255, 265, 275×1+F. Psyched myself out a little bit on last rep Press 3×5 (+2.5#) 127.5 Invictus Performance Workout of the Day A. Every four minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… 20 Walking Lunges with Overhead Plate Carry (45/25 lbs) +35#x2, 9 +44#x1, 9 +44#x1, 8 +44#x1, 5 Completed 45# OH walking lunges. Was hard. B. 10 Renegade Rows 20 Calorie Row on… Read more »
Welcome, Skeeter! Super fast Part B!
A: weighted pull-ups (16kg) 2-1-1-1
Strict pull-ups 8-8-8-8
WL – 15kg plate 20-20-20-20
B: 6:14 (24 kg Kb)
Woo hoo! Great job, B!
A.) 2 reps at 10lbs weighted chin ups
2,2,2,1 max strict pull ups
Lunges as RX
B.) 5:41, 50lb renegade rows, 32kg kettle bell swings
I am 235lbs so the weighted pull-ups and strict pull ups suck
Great job, Matt!
Thanks! First Invictus workout of many to come!
A. 60#x2 for all 4 sets. 15/14/13/12 strict pull-ups. Lunges Rx
B. 5:04
Used 35# DBs for renegade rows and subbed 500m row for run since it’s raining cats and dogs. KB swings U/B.
Also did the OKC Half Marathon yesterday and finished in 1:41:56.
Nice job on the marathon! And you were still able to workout today?!
Yup yup. Hips, calves and knees are a little sore but it felt good to move and get the blood flowing.
BS/SP/DL 5×5
B. 5:01 with 40lb dumbells for rows and 32kg KB……Odette is down today
What’s going on with Odette? Down as in downward dog, yoga day?
Stomach issues
Stomach issues
A: Starting Strength (Back Squats/OH Press/Power Cleans)
B: 6:49 (30# rows/50# KB swings)
Great job, Vic! How long have you been on Starting Strength?
Michelle this is going on my 2nd week.
A
1. No dip belt (have ordered online) so did Butterfly pull up practice
2. 8-8-7-7 ( Should this be over/under arm ? Easier for me strict under arm)
3. Done 53# KB
B
1. Done with #53 KB
2. No concept2 (wish i could order one online)
3. 30 KBS @ 24
4. 100 Air Squats (wrecked toe diaries..)
Time – no idea was managing my 3 kids at the local park ;-D
You can choose either pronated or supinated pull-ups if the program doesn’t directly say which. Is the toe any better?
Thanks Michele – toe getting there thanks… managed to do all 3 rounds of DU’s today in not to much pain. Heading back to doctor on Friday to doc to get the final clear (and hopefully be able to surf again). Would post some pics up but don’t want to offend those who don’t like lots of blood and needles 😉
A. 70#x2/14 strict pull up, 85#x2/12, 85#x2/11, 90#x1/10 Lunges all w/45# plate
B. 5:55 Used 75# dbs for rows and 32kg for swings
Yeah, B!
A.
2 x negative pull-ups
30 seconds with the smallest band we have (except for one that looks more like a spaghetti than a band) 4/4/2/3
20 walking lunges with 15 kg plate
B.
5:01 with 20 kg dumbells for rows and 24 kg kettlebell
Great job, Kimmi! Good call on using negatives for Part A.
4 with 30 lb Dumbbell between the legs then 8/8/7/6
First 2 sets with 25 lb plate
Next 2 with 45 lb plate realized I could do more and push myself
6:05 with 30lb Dumbbells and 20kg kettle bell
Nice realization Nolan!!! Way to push it.
Nice to realize you’re so strong!
A- wendler press
B- 2 dead hang mixed grip/ 6 jumping/ 45# plate
C- 8:03 w/ 30# DB and 70# KB
Woo hoo!
A1. 2 r x20 kg db 2r x17,5kg db
A2. 1r x 9 repa, 2,3 x 7 repa, 4rx 5 repS
A3. 20 kg plate
B. 7:20 ( RR with 15 kg DBs)
Great job, Jakub!
A1. 2reps with 16kg kettlebell
A2.11reps/ 9reps/ 7reps
A3. done with 2 kettlebells( each 12 kg)
B. 5.00 minutes (renegade rows with 20kg kettlebells) and (we only have 24kg kettlebells)
Awesome job, Laz!
A1. 1 each at BW
A2. 5 each with red band
A3. Done with 25# plate overhead
B. 6:41 rx’d (used 35# DBs for the renegade rows)
Nice work Kate!
Great job, Kate! Way to use those 35’s!
A. 25/8. 35/7. 35/7. 35/6.
B. 24 kg RR w/kb. 5:55.
Great job, Kyle!
Adda boy Kyle! Nice work.
A- 3 with 20lb vest on then 8/7/8/6 no vest
B 45lb dumbells for the renegade rows and 32kg kettlebell
5:01
Woo hoo!
thanks coach .
Nice work! and butterfly practice after. Nice!
A1. Body weight No band
A2. 10/12/10/10 = 42. (Black band)
B. 6:40. Rows at 15#. Went for speed but realized after a few that I should have done a heavier weight. Used 62# KB for swings. Still was a tough workout!
Yeah if there’s only a few rows then go heavy! Nice work on those pull-ups. Coming along!