A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + 2 Snatches @ 70-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 75%, 80%, 85%

B.
Every 2 minutes, for 20 minutes (10 sets):
Front Squat
*Sets 1-4 = 3 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%

C.
Three sets for times of:
400 Meter Run
10 Overhead Squats (165/115 lbs)
10 Burpee Box Jump Overs (24″/20″)
10 Thrusters (165/115 lbs)
Rest 4 minutes

D.
Three sets of:
Dumbbell Bench Press x 10-12 reps @ 21X1
Rest 30 seconds
Ring Dips x Max Reps @ 1111
Rest 3 minutes

  • Dijar Ismail

    A – Done
    B – Done ,, finally some frontsquats.. IT was heavy as f*** tho
    C – 60kg barbell
    4:10
    4:16
    4:29
    D – Done

    • Tino Marini

      Did you forget about all the front squats in the clean & jerk complex…:)

      • Dijar Ismail

        Haha tryin to forgett u keep reminding me 😊 .. 👍

  • Mahmoud Tarek

    A.
    1) Reached 75 kg
    2) 42.5 kg
    3) 55 kg
    4) 55 / 62.5 / 67.5 kg

    B. 1,2: 85 kg
    3,4: 92.5 kg
    5,6: 97.5 kg
    7,8: 102.5 kg
    9,10: 110 kg (all time PR is 115)

    C. Scaled to 60 kg:
    Rd1: 6:28
    Rd2: 7:55
    Rd3: 9:54

    D. Done 12 reps @ 18kg Db
    Ring dips: 15 / 8 / 7

    • Tino Marini

      Solid day of lifting!

  • Pedro Zaccarelli

    A. Up to 135lbs on snatch push press + OHS / up to 110lbs on snatch complex
    B. Up to 215lbs
    C. Scaled to 125lbs

    4:42 / 5:04 / 5:27

    D. Done

  • Corey Reutlinger

    A1. 155#, 175#, 175# (88%)
    A2. 110#, 115#, 120# 3-Position Snatch
    A3. 125, 130, 135#
    A4. 140, 145, 150#
    B. 190×3, 200×3, 210×3, 220×3, 225×2, 235×2, 245×2, 255x(1,f)–95%
    C. Short on time–2 sets only @ 115#/24″. 4:27 and 4:22. OHSs UB, Thrusters 5/5

    Shoulder and quads were tight this morning. I forgot my FS max and went heavier than my actual percentages soooo no wonder I felt like I was on the struggle bus this morning.

    • Tino Marini

      Forgetting your max would have made those front squats interesting!

  • Penny Weinberger

    A. 35/40/45
    28 × 3 sets
    35 × 3sets
    36/38/41
    B. 50/53/53/55
    58/60/63/63
    66/66
    C. Row/40kg : 6:26/5:27/5:31 dunno what happened first set
    D. No time – did one set max ring dips ub 12 reps

  • Anthony Oriotti

    A. Snatch + ohs : 50/60/70
    3 pos snatch @ 50/50/50
    Hang + 2 snatch @57,5/60/62,5
    High pull + snatch @62,5/67,5/70kgs

    B. Long time without Front squat so based the work on 120kgs instead of 125kgs
    Felt good but not confortable in the position
    [email protected]/85/90/95
    [email protected]/102,5/105/107,5
    112,5-115/fail 117,5 (I was sure to have to do 3 sets at the end )

    C. 52,5kgs barbell
    4’21 all UB / 4’28 ohs Ub trusters 7/3 / 4’47 ohs 6-4 thrusters 6-4 /

    This barbell felt heavy

    D. 30kgs DB 12/11/12
    Strict dips : 12/8/6

  • Ingmar Krähling

    A:
    1. Up to 100kg
    2. 65
    3. 75
    4. 80/85/90

    B:
    1. 105-120
    2. 120-135
    3. 135-140(F)

    C:
    Rx (75kg) in
    1. 4:37
    2. 4:42
    3. 4:55

    D:
    Done

  • Nicole Ninomiya

    Another workout session at 4 AM…rough

    A) 125,135,145
    First 3 sets: 95#, second 3 sets: 110#, last 3 sets: 120#,130#,135#

    B) First four sets: 170#,175#,180#,185#
    next four sets: 195#,200#,205#,210#
    Last 2 sets: 220#,225#

    C) Thought I would have more time to get this workout done…only had time for one round. was running late today…first round took me 5:12. annoyed I didn’t get everything in but will have more time the rest of the week.

    • Tino Marini

      Still put a solid session in even if you missed some of the conditioning.

  • John Vautier (North Central)

    Early session due to travel, always impressed by you early morning folks, weights are heavy!
    A1. 185/205/225
    A2. 150 across
    A3. 175/175/190
    A4. 190/200/215
    B. Triples at 265; Doubles at 300; Singles at 335
    C. Round 1 Rx in 5:10, rested until 7, 2x400m run to finish. Ran out of time.
    D. Will do something tonight at hotel.

    • Tino Marini

      Safe travels!

  • Scott Abston

    A. 135,185,225
    135,135,135
    155,165,165
    175,185,195

    B. 225,235,245,255,255,
    255,260,260,275,295(f)

    C/D later

  • Annie Brunner

    A. 150/125 for the first 2 parts…did the first half of the snatch series only
    B. Done based off 215
    C. 4:50/5:00/5:20
    D. 6/6/4

  • Lacy Baumgart

    A. Only worked up to 125 it hurts my shoulder to bring down behind me and I don’t have blocks.
    3 pos: 105#
    Hang+ 2 snatches: 115/125/130
    Pull+ snatch 1×135

    C. Baby woke so skipped to get this done and can fit in the squats later.
    Subbed row for run this wasn’t fast but all unbroken!
    4:47/4:30/4:41

  • Tim

    A. Snatch press to OHS up to 165
    B. Front squat 3×225/255 – 2×275 – 1×295-315-325

    C. Sub 7%/6mph for 0.15mi
    135 lb OHS (UB)
    10/10 burpee/box jump
    10 thruster 165 (4/3/3-6/4-10)
    6:44-6:04-5:29

  • Carrie

    A. 150/160/170

    B1. 90
    B2. 105/110/115
    B3. 120/125/130

    C. Stayed with %s but kept singles at last 2rep weight @ 90%
    sets @ 170-205#

    D. working around my aches….
    3 rounds
    25 Pull Ups (UB)
    16 (8L/8R) DB Single Arm OHS (55#)
    25m HS walk
    Rest 1 min

    3-4 min per round

    E. 3 sets
    10 wide grip pull ups
    30 tricep pull downs
    1 min plank
    30 sec hollow hold

  • Seb Benisty

    A/ up to 95kg OHsquat (push press @90 but push [email protected]… weak shoulders today)
    3pos snatch @50kg
    Hang snatch+2 snatch@ 62,5kg
    Snatch high pull+snatch @ 65/72,5kg
    B/ FS
    [email protected],5/82,5/87,5/87,5 kg
    [email protected],5kg/90/100/100kg(fail the last2nd rep on set 8)
    [email protected]/105kg
    C/ my friend forgot to write the 4′ rest on the witheboard… grrrrr… so I did it for time… 😵Spicy..
    70kg barbell… 30cal AB instead of run(my right calf don t wan to run yet😬)
    1rst round 6′ (explosion directly In Second round)
    23’40 for the three rounds
    30cals ~1’45 to 2′ per round
    Oh squat UB/UB/UB
    BBJO (slow pace to stay smart with my calf)
    Thrusters 3/3/2/2-3/3/2/2-4/3/3
    D/done
    [email protected] dbs
    10 strict ring dips
    Thanks again… are you tommorow
    Last time I trust my friend to write the workout🤣🤣

    • Tino Marini

      Damn that must have sucked, he’s fired!

      • Seb Benisty

        Yeah that was horrible🤣…

  • Chase Leonelli

    A. Up to 225 this was the best this has felt. Overhead stability is feeling really good
    A1.135
    A2.150,155,160
    A3.160,170,180

    B.205,215,225,225
    240,250,260,270
    275,280

    These felt pretty good. Get relatively fast out of the bottom. Knee and hip got a little Avnet though

    C. Scaled the weight to 135 so I could still do the workout. Was still gonna do OHS and thrusters.

    After my first set of OhS decided to switch thrusters to clean and jerks

    4:12,4:30,4:37 all OHS UB tried to push the run because I changed some things up.

    • Tino Marini

      Hip still giving you issues?

      • Chase Leonelli

        Yea a little it’s been better recently but it was just really tight today and I didn’t want to ruin myself on a Monday for the rest of the week.

        • Tino Marini

          Good to hear its starting to feel better. I hope it heals soon!

          • Chase Leonelli

            Thanks again Tino!

  • Jen

    Got through OHS and snatch push press light. Skipped to FS and the minute I hit moderate weight sharp pain over my left PSIS. Been going on for about a week. Really limiting what I can do. Very discouraged. Went three sets of two minutes max DUs to make me feel like I at least did something.

    • Tino Marini

      Take some time and rest and if it still persists look to a professional to get it checked out!

  • Bronco

    A1. 95/135/155
    A2. 140
    A3. 175
    A4. 175/190/200

    B. 235/235/250/275
    275/275/285/300
    300/320

    C. 4:53/5:15/6:02 (thrusters were rough)

    D. Done

  • Matt Milone

    Hello everyone! I’ve been all over the place with programming since regionals ended but I think it’s time to get focused on 2018 and get back to a strict program. What better to follow than invictus comp 🙂 Since regionals ended I mainly train alone now so I need some motivation to push on these workouts so going to start posting and trying to beat some of the beasts that post in here.

    A. 165,185,205
    155,155,155
    185,185,185
    185,200,215

    B. Been nursing a hip/glute strain but these felt pretty good today.
    255,265,275,285
    295,305,315,325
    335,345(F)

    C. 3:56, 4:14, 4:36 woof those thrusters

    D. 50lb DB 12 reps
    16,15,12

    • Tino Marini

      Welcome to the community Matt! Excited to see your progress and help in any way we can!

    • Fred Bernier

      Good to have you on here Matt!

  • Greg DeGreen

    No idea is a bad idea!
    I got it: LETS KILL THESE [email protected]!!!!

    • Tino Marini

      Just over here trying to make you guys stronger…:)

  • Tyler Belrose

    So any stretches or strengthen tips that can help me are greatly appreciated!!

    I have had low back pain/stiffness since June 1.
    Bs last week killed me again. Icing, and going to a chiro, no pain in anything except the reverse hollow body it’s a sharp pain. If I do a superman, once my legs are up no pain, it’s just the transition back that gets me. Still TIGHTENS when I squat.

    I feel old! 😩

    • Tino Marini

      Your back? Firstly rest and have a professional look at it. Its been to long and shouldn’t be giving you pain. Adapt based on feel and stay away from any barbell loading, stick to single leg work and strongman work, sleds, ropes, farmers etc. Keep movements low impact and concentric loading.

  • Craig DeCollibus

    A) up to 215
    Then:
    135
    165
    175,190,200

    B) 245
    275
    305

    C) short on time, subbed 100 cal AB with 3 bbjo EMOM – 9:35

    D) Done

  • Bobby

    Split this into two sessions today
    AM
    B. 255×2/265/285
    295/305/315×2
    325/345
    D. Switched a little
    tempo shspu @3111 x 10
    Rest 30
    single arm DB row x 10 100#
    Rest 30
    ring dips x max reps @1111
    Rest 3

    PM
    A. 185/225/245
    145
    170/175/185
    185/195/205
    C. RX 4:10/4:20/4:54
    Last round of thrusters murdered me. Wanted to go unbroken on at least one set but couldn’t do it

    • Tino Marini

      Those thrusters got spicy for sure!!

      • Bobby

        Tell me about it last set I took some extra rest thinking I could go unbroken bar slipped off my shoulders after 3 🤷‍♀️

  • Daniel Cohen

    A
    40-50-60 – snatch push press + ohs
    47.5 3 pos
    55-57.5-60 hang + 2 snatch
    62.5-65-67.5 – snatch high pull + snatch
    B
    77.5*3, 80*3, 82.5*3, 85*3
    87.5*2 , 90*2, 92.5*2, 95*2
    100*1, 105*1
    C
    Scaled to 52.5 kg
    4:14, 4:41, 5:41
    D
    No time

  • Isaac McLean

    A. Up to 215
    117 // 145 // 145/155/165
    B. 225-255 // 255-285 // 285-300
    C. 3 sets RX
    4:47 // 4:59 // 5:12
    D. Done

  • Zak Roser

    A. Up to 235
    135, 155, 185/205/215
    B. 3’s 255, 275×3
    2’s 305×2, 325×2
    1’s 335, 345
    C. 3:37, then proceeded to crash and burn. 5:30, 5:55

    • Tino Marini

      Went out hot!

  • Ezequiel Gonçalves

    A- up to 105kg ohs
    Snatch complex 77,5kg
    B- based 150kg and finish on 150kg felt good
    C- OMG RX
    7:55
    7:00
    7:08
    Slow on moves but very heavy weight
    D- 32kg kb press bench
    Dips 30-23-17

    • Anthony Oriotti

      All these dips 😨 #tricepsaurusrex

      • Ezequiel Gonçalves

        And one of my strengths, I exchanged some dips for your hspu
        😃

  • Tulle Weisbjerg (40-44)

    A1. Up to 63,5 kg
    A2. 40 kg
    A3. 45-47,5-50 kg
    A4. 52,5-55-57,5 kg
    Snatches felt great today!
    B. Up to 88,5 kg (93%)
    First front squat in a long time. This felt heavy!
    C. 4:03 – 4:21 – 4:19
    Scaled to 42,5 kg. Also first heavy thrusters in a while. Now I have to make friends with them again 😬
    D. Shspu and lots of homework

    • Tino Marini

      Won’t be long until your friends with heavy thrusters again 🙂

  • Amy Klein

    A.
    1. 75,85,95 overhead work feeling peachy today!
    2. 65lb
    3. 70, taking time not to rush the pull, working with lighter weight
    4. 70, 75, 80
    B. 120, 130, 150
    C. 7:09, 6:24, 6:43

  • Trine Petersen

    A1: 110, 115, 120#
    A2: 85, 95, 100#
    A3: 105, 110, 110#
    A4: 95, 100, 105#
    B: up to 165#
    C: 4:07, 4:37, 4:32
    85#. First time doing more than 65# thrusters since injury.
    Unbroken oh squat + thrusters

    • Tino Marini

      Yeah Trine!

  • Petr Krejci (6.4″, 225lb)

    A.
    50-70-90kg
    65-75-80-80-90-92.5-92.5kg
    B. 105-110-115-120-125-130-132.5-132.5-135-140kg(93%)
    C. 4:58, 4:55, 5:02 runs were quicker then before, oh squats ub, thrusters in 5s
    D 12 x 24,28kg 10 x 32kg
    10-10-6

  • Romain Hrs

    A) up to 95 kg feel eazy tonight
    up to 85% no fail ( high pull at the mouth happy ! )
    B ) done on my program ( 4×121 kg PR front squat )
    C) Done but did 4 sets 😅 i need to be more conczntrated on my phone when i read the program haha

    4’30/4’31/5’30/5’31 with row 500m Rx’d
    D) done

    • Tino Marini

      Congrats on the PR!

  • Jaime Mayer

    I apologize if this has already been asked and answered…are these snatches from each position or pauses with a snatch at the end?

    • Tino Marini

      At each position

      • Jaime Mayer

        Thanks!

  • Daniel Mendelsohn

    A1) 115, 135, 145
    A2) 105
    A3) 125
    A4) 135, 145, 155x (first time missing at 155 in awhile)
    B) 225 for the 3’s, 245 for the 2’s, 265 for the singles
    C) 4:13, 4:33, 4:50 (scaled the weight to 125 per ricky’s recommendation. It was all unbroken so I probably should have gone a wee bit heavier. Live and learn)

  • Kevin Bilbrey

    A. Did ps+ohs. Still can’t back rack
    95/135/175
    3 pos-175/175/175
    175/175/175
    200/205/215
    B. FS off 395
    275/3×4
    315/2×4
    355f/ 345/355 redo
    C. Rx…Probably should’ve scaled just a bit on weight
    1-5:24 came out hot on run. 1:30s, ub ohs, 4/3/3 thr
    2- 5:37 around 2m run, ub ohs, 6/4 thr
    3- 5:34 around 2m run, ub ohs, ub thr
    D.
    85lb db press
    12/10/4

  • Dan Polewchak

    A. 255/275/285
    B. 265/295/310/345
    C. 4:08 4:34 4:50
    D. 75# ring dips 25/18/15

  • Brooke Fusco

    A. Snatch PP+OHS: 140, 150, 155
    3 pos. snatch: 95, 95, 95
    Hang+2 snatches: 110, 115, 120
    High pull+snatch: 125, 125, 130

    B. Triples: 155, 165, 175, 180
    Doubles: 185, 190, 195, 200
    Singles: 205, 210

    C. Skipped and jumped into the class workout. Snatches and front squat were a lot for my bum knee today.
    500m row
    Then…
    6 RFT:
    6 burpee T2B
    10 AKBS (55#)
    Then…
    10 full cleans (95#)
    10:43

    D. DB bench press- 12 reps @ 35# all sets
    Max ring dips- 15, 12, 10

  • Josh Powers

    A. 115-135-140-150-165
    B. 305-335-355(ouch)
    C. Limited time so just 21-15-9 assault bike and Kb snatch into box jump over and pull-ups

    Been following for this programming for a month now and love it. Thanks invictus.

    • Tino Marini

      Awesome to hear!! Keep up the great work!

  • Steven (SoCal)

    At Hilton Head Island SC where its hot and humid for about a week. Need wrist wraps and like 3 pair of shirts to work out here. Good little break from the constant grind from Invictus.
    1. Snatch
    60%/3
    65%/3
    70%/3
    75%/3
    (80%/3)3

    Went up to 215# with no fails, missed 225#. This weight has been getting in my head for the past month.
    2. Conditioning
    For Time:
    27-21-15-9
    Calorie Row
    Kettlebell Swings (53/35)
    Overhead Squats (75/55)
    11:10, all unbroken, had to wait a few seconds at the rower and chalked alot cause my hands were just soakin wet every time.

    • Tino Marini

      #detox

    • Matt Irwin

      It was chilly today though….

  • ryan sunshine

    A.
    185-205-225
    135-155-165
    175-185-195
    205-225-235

    B. Up to 325 for a double and stopped after that. Squats have felt weak since getting back from vacation.

    C. 3:21-3:53-4:03

    Thrusters were impossible

    D. 24 kg kbs and 10-15 dips

    • Tino Marini

      Definitely not impossible 😝

  • Johnny Malgeri (North Central)

    Really strong day today! Felt great!
    A) 205/225/240
    135/135/135
    160/165/170
    170/180/190
    B) (255/265/265/275) x 3
    (295/295/305/315) x 2
    (325/325) x 1
    Triples and doubles felt really strong. Would have liked to go higher on singles but first rep at 325 was a battle
    C) 4:43/4:46/4:51 – OHS unbroken, thrusters 5/5. Paced these perfectly. Thrusters took my soul
    D) 2 sets: 65lb DB bench x 10 reps
    Dips – 10/10 are these supposed to be strict? I did strict not knowing.

    • Tino Marini

      Awesome day of training johnny!

  • Megan Markee

    A. Struggled with anything over 75% today, up to 120 but ugly. Something must be tired or tight
    B. Up to 215 (97%)
    C. 4:54/5:09/6:13 drop off due to big rest before/between thrusters last rd (3 sets). Power endurance is a weakness. 1:30 400s, OHS ub but unconfident.
    D. 35# and 7/8/9

    • Tino Marini

      You gotta believe in yourself Megan. The mental aspect is just as important as the physical

      • Megan Markee

        I’m gettin there -just in the process of crushing weaknesses 👊🏼

      • Megan Markee

        more of a muscular confidence im lacking 7 wks postop c-spine surgery – def affects the physical game, going to be an important/tricky part of the comeback for sure

  • Mika Ingley

    a. up to 265 sn pl plus sn lifting tpday was awful very tired. happy with this number while being so fatigued
    b. very hard 335lbs single
    c. 6:05 4:45 5:19 started getting dizzy
    d. didnt know we had this hunter didnt write it

    frin friday at 1430 to sunday night at 3am i worked over 40hrs and still made both friday and saturday sessions happen. the work tempo was so high this weekend i only got 3 small meals in from friday until sunday had no time to eat and a lot of sleep deprivation so was happy to come in today and give it a good effort despite life going against me. i love adversity

    • Tino Marini

      Sometimes its way more beneficial to sleep and eat than to try and train…just a thought 🙂

      • Mika Ingley

        nope #neveroutofthefight

  • Lacy Baumgart

    Was able to get in the front squats. These have been by far the HARDEST thing postpartum.
    B. 165/165/165/175
    180/185/185/190
    200/205(f)
    I’m so embarrassed but the struggle is real but hey I hit 200# without my belt 5 months postpartum… This is a whole new journey.

    • Tino Marini

      You just had a baby, I think a 200lb. Front Squat is pretty damn good for a new mom!! Great work!

  • Matt Irwin

    Trying out the new Invictus Weightlifting program for a while….just did the metcon here today

    C: 5:39, 5:50, 5:14. 24:43 total
    96% of my BW 😳

    • Tino Marini

      I’ll be following your numbers 🙂

  • James Wozniak

    A. PP+OHS up to 225
    Snatch percentages based off 235lb with no misses. Ended with snatch pull+snatch at 225 for a tng
    B. Up to 335 on the singles
    C. Limited time. So did 2 rounds for time with no rest, 11:10

  • Korey William Harris

    A1) 135-155-175
    A2) 135
    A3) 160-160-170
    A4) 170-180-190
    B) 225×2-245×2-265×2-285(F)
    C) 3:36, 3:57, 3:50 400m Run 10 OHS @135, 15 BBJO
    D) Done

    Tweaked my right thumb/wrist during the front squats somehow, couldn’t hold the front rack and it hurt to even pick up a plate 🙄, Overheads felt okay during the metcon but Thrusters weren’t gonna happen. If it’s not one thing it’s another…

    • Tino Marini

      Damn Korey, I hope its just sprained and a couple of days away from using it will allow it to heal up.

      • Korey William Harris

        Can’t catch a break over here lol. Gonna ice up today and see how it feels tomorrow.

  • Fred Bernier

    A1. Up to 235
    A2. 140
    A3. 175
    A4. 175, 190, 200
    C. 5:15, 5:29, 5:07 all rx. Finally got in the grove a bit better on the last set
    B. 255x3x4, 285x2x4, 300x1x2
    D. 195 bench x12, 10, 9
    Strict Ring dips x11, 10, 9

  • Nicole Stefano

    a. up to 160 for pp+ohs, up to 140lb
    b. 230 (95%) happy these felt strong! after all that back squatting 🙂
    c. 5:57, 5:27, 5:36, this was hard. first round was aweful
    d. 25/30/35×12 10 ring dips each time

    trained at night tonight 8:30-10:30 ewwww

  • Bryan babbitt

    A) 95,135,155
    135,135,155
    175,175,185
    205,225,240
    B) 225×4, 255×4, 285,285
    C) 4:05,4:22,5:13

    • Hunter

      Coming out with two solid times! Nice work

      • Bryan babbitt

        I got kinda tired on the third one…

  • Ernesto Sanchez

    A.) push press at 225, 135, 165, 185,195,205
    B.) up to 345 (95%) tried 355 but failed
    C.) 4:35, 4:50, 5:06
    D.) 80lbs 12 reps each time, and 8,6,5 on ring dips

  • Stephanie Daniels

    A1. 95/105/115
    A2. 85/85/85
    A3. 105/105/105
    A4. 110/115/125
    No misses on snatches very content
    B. Set 1-4: 155/165/175/175
    Set 5-8: 185/195/200
    Set 9-10: 210/210
    C. Scaled weight to 105 thrusters were what held me back
    5:36/5:43/6:57 died the last round 😂
    D. Then did sled work to get ready for upcoming competition

  • Nikki Hartness

    A1. 95/105/115
    A2. 115/115/125
    A3. 135/135/145
    A4. 155/155/165
    B. 3s- 175/185/195/195
    2s- 195/205/215/215
    1s- 225/235
    C. 4:09/4:26/4:44 RX unbroken on OHS but those thrusters had to do 6/4-workin on my mental game I know. This was GROSS

    • Hunter

      Solid scores Nikki!

  • Kim Kunert

    A & B. Stayed at 85 for everything, I was having balance issues
    C. 3:47, 3:44, 3:59
    subbed 15 cal AB for run and used 65#
    D. Didn’t have time

  • Samie Acevedo

    A1.85/95/115
    A2. 95/105/115
    A3.115/135/135
    A4.135/135/140
    B.165/175/175/175/185/185/185/190/195/
    195
    C.4:57/4:52/4:58

    • Hunter

      I’ll see you tomorrow!

  • Carly Stockman

    A1) 85/115/135
    A2) 90
    A3) 105/115
    A4) 125/130/135

    B) Kept it light for Front Squats (Had to do later in the day)

    C) 7:11 (rxed until Thrusters, then I dropped the weight.)/ 5:19 (150#)/ 5:53 (105#)

  • Caroline Fryklund

    A. Snatch Push Press + Overhead Squat: 45-55-65kg
    3-Position Snatch @ 60%: 47,5-47,5-50kg (did powersnatch)
    Switched to Hang PowerSnatch: 55-55-2×55-2×55-2x55kg
    Snatch High Pull: 3reps @65-70-70kg
    B. Front Squat (performed these to a box, when I squat in full depth my left hip still bothers me): 3 reps @ 65-67,5-70-75kg / 2 reps @ 77,5-80-82,5-85kg / 1 rep @ 87,5-90kg
    C. Modified the metcon. 400m run, 10 Burpee Box Jump Overs (24″/20″), 10 pushpress (115lbs), 10 Burpee Box Jump Overs (24″/20″). 4:23 / 4:07 / 4:02
    D. Done (Dumbbell Bench Press x 10 reps @ 21X1: 20kg for all 3 sets
    Ring Dips x Max Reps @ 1111: 9/6/6 (these got really tough after the benchpress)

  • Megan R O’Connell

    Just starting with the programming after a shoulder injury, always fun jumping in during the middle of a cycle!
    A. 85
    A1. 85
    A2. 90
    A3. 100/105/110

    B. 125/140/160 (actually felt kind of light, may need to retest soon)

    C. Scaled to 105, 6:31/7:19/7:39, run was kind of sketchy with rain and thunder storm.

    D. Ran out of time, but got an indoor soccer game in!

  • Lia

    Conditioning – 4:37, 4:43, 4:48. OHS from clean/PP; burpee box jump pace slowed a lot; thrusters tough, resetting in the rack each time, as 5/5.

    DB bench – 35#, 40#, 40#, x 12 across; Ring dips 9, 6, 6. Tough after the bench press!

  • Nate Bacott

    A) up to 105k

    B) Felt off but up to 155k for singles. Didn’t want to push because I didn’t feel like I was getting turned on the standup

    C) 4:10/4:23/4:24

    D) 10/7/9 Dips
    Bench with 50lb DBs

  • A. Up to 200# (88%)
    B. 195/205/215/220, 225/235/245/247, 255/261 all beltless
    C. 7:31, 8:14, 8:31 Scaled to 135

  • Juli Farewell

    A. 95,105,135
    1) 115
    2) 120,125
    3) 125, 135, 140

    Had to skip front squat, going to make up another day, maybe today coming back for 2nd session.

    C. Did this Tuesday (only got Snatch work done on Monday unfortunately)
    4:25 – 4:25 – 5:09 died this round on the thrusters! Loved this 😈

  • Phillip Bouillé

    A: based off 225#
    1-Up to 85kg
    2- 60kg
    3- 75kg
    4- 75, 82, 90
    B: Based off 120kg
    85kg triples
    96kg doubles
    108×1, 114(f)x1
    C:6:17, 6:11, 6:20
    Had no energy today.

  • Jonny Rose

    A. 1- 50/60/70
    2- 50kg
    3- 60kg
    4- 65/70/75
    B. up to 130kg
    C. scaled to 60kg
    4:15/4:24/4:46

  • Stephen Thorn

    A. (95/105/115), (85), (100/115/120)
    B. 185, 205, 225
    C. 115’s (3:44, 4:14, 5:07)
    D. 50,60,60. Dips (just maxed): 20, 20,20