Workout of the Day
A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups
A. BB lunges 95,125,145#
B. 6+20,2+1 40# db, 7+2
A. 85# Dumbbells
B. 8+4; 45# DBs: 2+3; 7+2
A) 12/16/20kg kettlebells used. Realised 12kg was too light but totally forgot I could have used dumbbell to get a weight between 16kg and 20kg! Last set of 20 @ 20kg my tempo was a bit pants!
B) part 1: 9 rounds + 20
Part 2: 3 rounds – found the man makers really hard as much push ups were hard. Felt really weak there and has to go on knees!
Part 3: 5 rounds (did knees to elbows though to work kip) + 4. Push ups on knees again – triceps and chest in bits
A. Front Racked Barbell Walking Lunges 3×20 @ 52.5KG
My front rack could use improvement so I chose for some carry-over here.
B. 9 rounds flat
2 rounds with 18kg dumbells. Probably should’ve picked a lighter weight. First time doing manmakers in a wod. Kept moving and focused on good movement.
5 rounds + 5TTB + 1PU. Upperbody was smoked.
Very good conditioning, challenging in multiple ways. Thnx for the great workout!
A. 60lbs, 65lbs x2. I agree, glutes on fire!
B. 7 rounds + 20 DUs and 8 Air Squats (felt I could’ve pushed harder)
4 rounds + 5 Man makers (glad I didn’t push harder in the first round haha)
9 rounds + 5 TTB (just missed 10 rounds)
Nice job!
A: 40, 40, 45’s prob could have done 50’s…next time 🙂
B: terrible day so didn’t get to b…but was able to incorperate myself into the bootcamp class I coach 😉
Glad you were able to get something in.
A. 35lbs, 45lbs, 50lbs (arms by side)
B.
9 rounds + 13 DU’s
2 rounds
4 rounds
This one was fun and seemed eternal once in it lol
Nice job, Felix!
A. done w/ 50# db. Glutes on fire!
B. lost my notes, best guess from memory:
6 + 1 / 3 rds at 25#, box jumpovers / 7 + 8
DU were way off today, been a while…lost my mojo.
Nice work, Andy.
A: 20, 20, 20 w/ 70# DBs
B1: 9 rounds + 4 dubs
B2: 2 rounds + 4 man makers w/ 35# DBs
B3: 5 rounds + 5 T2B + 2 pushups
Those man makers are a shredder!
Awesome job!
A. Used 75# dbs
B. 8 rounds
2 rounds + 7
6 rounds + 6
Nice dumbbell choice, B!
A) used 70# dumbells. Probably a little light but 100’s is the next size up I have and that’s probably a bit much. So I did 5 sets of 20 on the 2:00. Arms by my side.
B) 10 rounds
2+10 (5 box jumps)
6 rounds
Awesome job, Ryan! Getting serious about those DBs. 🙂
A: #30 dumbbells. My legs and butt still way sore and fatigued, otherwise probably could have done a bit more.
B1: 8+20 dbl-unders
B2: 3+8. #20 dumbbells. Brain- farted on the man-makers and didn’t do the clean/overhead portion. Butt and shoulders too sore anyway!
B3: 5. ascending part of push-ups on knees. My push-ups are really weak.
What what? In the butt. Hop on the bike or rower for a few minutes then try to foam roll then get in some pigeon pose or figure-4 stretching and even some dynamic range of motion. If it’s super bad, try an epsom salt bath!
Been stretching for sure! Did a horrendous wod tuesday, every major muscle group aches! Haha!
Are you wanting these lumges to be front racked or by your side?
By your side unless you’re specific goal right now is to strengthen your front rack position or work your minline.
A. 20/20/15,5…did front racked DB KB lunges with 70# bells and hit my limit 🙁
B.
9rds + 21 (broke DUs twice)
+
2 Rx’d + 2 w/35# DBs (damn tough)
+
5rds + 6 (limiter was push-up endurance)
*good breathers today :). Thx guys!
70# is legit for the lunges! If you want to add a few more pounds, try doing alternating reverse lunges.
Question: My schedual due to work and other duties is:
Mon/Tue/Wed: WOD – Thu: Active Rest – Fri: WOD – Sat/Sunday: Rest/Foamrolling/Yoga
So i follow the programming 4 times a week. I do Mon/Tue/Wed as programmed. But then for Friday i have to choose between the wod from Thursday or Friday.
Right now i’m choosing the one that i feel rounds out the week as best as possible.
Any tips or reccomendations on this subject?
Thnx in advance!
Hey Steven! I think that you have a great system right now. Our program is put together to compliment the previous days of work and both Thursday and Friday would be good options to round out your week. Listen to how your body feels and choose the work that will keep you healthy and happy 🙂
A. w/24 kg KBs
Bs. Done sweatily.
Awesome, Kyle!
A. As Rx w/ 70# KB
B1. As Rx – 10+0
B2. As Rx w/ 30# DB – 2+3 (nasty)
B3. As Rx 8+5
Manmakers ala https://www.youtube.com/watch?v=gczI5sINn9U
B3. 5+3 Rx
B1. 6+23 Rx
B3. 5+3 Rx
B3. 5+3 Rx
Great work Greg!
A. @ 53# KBs
B. 6+37, 2+3 @ 25# DBs, 5+13 Rx
Manmakers … ouch
Nothing like a good Manmaker workout 🙂 Great job Aaron!
Question: When i started following the Invictus Performance programming, thursdays were active rest days. Now since last week there’s programming, but by Coach and not by CJ. The 3-2 schedual was working pretty good for me so now i’m wondering. Should i just keep my active rest day on thursdays and skip Coaches programming? Or will I be missing out on essential programming?