PERFORMANCE & FITNESS

Warm-Up.

Three sets of:
Row x 200m
Single-Arm Kettlebell Front Rack Carry x 100ft per side

Followed by…

Two sets of:
Kip Swing x 10 reps
Dive-Bomber Push-Up x 8 reps
Kettlebell Swing x 6 reps

Then…

A.

Complete as many rounds and reps as possible in 30 minutes of:
500/400 Meter Row
40 Alternating Reverse Lunges with Kettlebell
30 Kettlebell Swings
20 Push-Ups
10 Toes to Bar or Knees to Elbows

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Robbie
Robbie
January 26, 2023 11:23 am

4rds +40 lunges, 24kg kb. Certainty gets you blowing by the end!!!

Mike Eberts
Mike Eberts
January 23, 2023 6:21 pm

4 + 500+40+10 (of 30). Ttb and 50lbs kb. Grip was a bit of factor but mostly lungs.

Aaron Danielson
Aaron Danielson
January 23, 2023 3:32 pm

15 kg kb for lunges 25kg for swings
3+ 10 swings

Rafael
Rafael
January 23, 2023 1:10 pm

3 rounds in 20:00 16kg ktb.

Shan
Shan
January 23, 2023 6:55 am

3 rounds plus 10 lunges
35lb kb lunges
50lb kb swings

Philip Trojanowski
Philip Trojanowski
January 22, 2023 1:25 pm

4 rounds flat
Box Step-ups in stead of lunges.

Candy Olkey
Candy Olkey
January 22, 2023 7:43 am

Sunday Jan 22, 2023

A. AMRAP 30 min
400m Row – 1:41 / 1:42 / 1:45 / 1:45
40 Alt Rev Lunges in Goblet hold @ 16kg KB – 16/14/10 all rounds
30 KBS @ 16kg – 20/10 all rounds
20 Push Ups – 15/5 all rounds
10 T2B – strict UB all rounds
4 Rounds + 210m row

ken
ken
January 21, 2023 4:31 pm

Ken – (Week 1, day 6 of fitness programing – Male 5’10” BW 208 age 49, Goals: fat loss {185ish}, “get in shape”- GPP.

Modified – 4 rounds and back on rower.
400 Meter Row
30 Alternating Reverse Lunges with Body weight
20 Kettlebell Swings
10 Push-Ups
5 Toes to Bar or Knees to Elbows

Mugu
Mugu
January 21, 2023 12:04 pm

Long time no see fellow Invictus-ers.

Went to Mayhem programming for a bit. Didn’t enjoy it too much.
Doing more traditional body building now but sometimes this.
Like today

Started round 5, got 500m in at the buzzer.

Enjoy my dudes!!

Bert Trabing
Bert Trabing
January 21, 2023 10:06 am

5 rounds flat.

Candy Olkey
Candy Olkey
January 21, 2023 8:22 am

A little of this and that from yesterday A. Jerk dip + Power Jerk + Jerk w/ pause – 35#, 55, 65, 75, 75 B. 4 Sets Landmine Press x 8 @ 2111 Left – 35#, 37.5, 40, 42.5 Landmine Press x 8 @ 2111 Right – 50, 52.5, 55, 57.5 Landmine Row x 8 @ 2111 Left – 35, 37.5, 40, 42.5 Landmine Row x 8 @ 2111 Right – 50, 52.5, 55, 57.5 L Sit x 30s – 15s / 10s rest / 15s C. CF Games Open 21.1 (shortened for shoulder) 1 Wall Walk 10 DU 3 Wall… Read more »

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