Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

B.
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Ground to Overhead
10 Overhead Squat
10 Burpees

Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.

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Noah Timpano
Noah Timpano
January 29, 2015 9:27 pm

Got my Invictus shirts in the mail today so I am pumped to represent in Elora, Ontario!

5x 175, 205
3x 235
2x 265, 295
5x 265, 265

Completed 2 rounds plus 14 with 95lbs

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Michele Vieux(@michele)
January 30, 2015 7:24 am
Reply to  Noah Timpano

That’s so exciting! Which ones did you order? The new Nike Metcons release tomorrow…

Jason Rahm
Jason Rahm
January 30, 2015 8:45 am
Reply to  Michele Vieux

Michele – Will the Invictus colorway Metcons that I’ve seen online be available to outsiders?

Jason Rahm
Jason Rahm
January 29, 2015 8:11 pm

Crossover Symmetry (XOS) Acivation
A1.) Seated Press from yesterday: all sets were 5 reps. 80, 90, 100, 105, 110 (+5 from last time)
A2.) Back Squat: 165, 195, 235, 255, 275, 240, 240 (+5lbs from last time)
B.) 2 rounds + 1 Burpee (81 reps) @ 95lbs
XOS Iron Scap

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Michele Vieux(@michele)
January 29, 2015 9:26 pm
Reply to  Jason Rahm

Yay! More weight! Double PR! Congrats!

Chad Pool
Chad Pool
January 29, 2015 6:52 pm

A) 195, 225, 265, 300, 315. Then 295 @ 5 reps each time.
B) 3 rounds even @ 95#

Legs were smoked!

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Michele Vieux(@michele)
January 29, 2015 9:25 pm
Reply to  Chad Pool

Legggggs. Way to push! Three rounds is a great score!

Todd E.
Todd E.
January 29, 2015 3:05 pm

A. 5X235, 5X275, 3X315, 2X375, 2X405, 4X355, 4X355
B. 2+25 @95, almost had 3…. Really liked this format!

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Michele Vieux(@michele)
January 29, 2015 9:25 pm
Reply to  Todd E.

Awesome push, Todd! It is a fun format, isn’t it?

Todd E.
Todd E.
January 29, 2015 10:19 pm
Reply to  Michele Vieux

It really is, hope to see it again!!!!

Ivan
Ivan
January 29, 2015 1:31 pm

A. 60(5)/70(5)/80(3)/92,5(2)/100(2)
2×5-90kg
B. 2+8.

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Michele Vieux(@michele)
January 29, 2015 9:25 pm
Reply to  Ivan

Ahhh yeah.

Andy M.
Andy M.(@morrisonaa)
January 29, 2015 11:35 am

A. BS (1RM – 315)
5 x 175, 205
3 x 235
2 x 265, 285
5 x 255 / 4 x 265
B. 3 rds Rx (1+14, 1+16)
Unique format, liked it a lot. Pushed hard to finish the full round, definitely helped that the 2nd set was burpee-centric.

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Michele Vieux(@michele)
January 29, 2015 9:25 pm
Reply to  Andy M.

Great job, Andy! Double-burner action!

Anthony
Anthony
January 29, 2015 10:15 am

A. Wendler press

B. 3+1 subbed air squats because of my foot. One legged burpees were a blast.

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Michele Vieux(@michele)
January 29, 2015 9:24 pm
Reply to  Anthony

I’ve done those before! Great times! Way to stick with it. Most folks would use an injury as an excuse not to workout but you’ve made some great modifications to continue your training!

Greg
Greg(@go5586)
January 30, 2015 5:54 am
Reply to  Michele Vieux

I agree Michelle. I don’t know what he’d do without my input!! haha

Mike
Mike(@mike_whitenton)
January 29, 2015 8:18 am

Singles followed by shoulder mobility
Crossover symmetry activation
Warm up sets followed by hip mobility

__
A: (Sandbag Zecher Squats) 5 @ 75 / 5 @ 93 / 3 @ 100 / 2 @ 123 / 1 @ 153 + 2 x 5 @ 123
B: 2 rounds + 20 reps (75lb sandbag)
__
Double under practice

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Michele Vieux(@michele)
January 29, 2015 9:23 pm
Reply to  Mike

Yay, Zercher squats!

Scott
Scott
January 29, 2015 6:06 am

A. 5 @ 255, 5 @ 295, 3 @ 340, 2 @ 385, 2 @ 410 + 2 × 4 @ 375
B. 2 rounds even, Rx

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Michele Vieux(@michele)
January 29, 2015 9:23 pm
Reply to  Scott

Great job, Scott!

Mark
Mark
January 29, 2015 5:42 am

44m 6′ 165

A. Based off 265 1rm…135/ 160/ 185/ 210/ 225
Both sets for four reps 210
B. 2 even with 75lb

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Michele Vieux(@michele)
January 29, 2015 9:23 pm
Reply to  Mark

Sa-wheet!

Greg
Greg(@go5586)
January 29, 2015 4:50 am

A. Wendler
B. 3+6 @ 75lb. Went unbroken with this weight. Would have been more of a struggle with 95lb, so I went for the burner today. Used snatch for all G2O.

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Michele Vieux(@michele)
January 29, 2015 4:59 pm
Reply to  Greg

Great job and choice of weight! A workout of this length is intended to be a burner so you made the right decision in going lighter and fast!

Brian
Brian
January 29, 2015 3:59 am

A. 95, 135, 155, 185, 205. Then 185 for 5 reps, 2 sets.
All squats were 5 reps
B. 2 +24 @ 65lbs

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Michele Vieux(@michele)
January 29, 2015 4:58 pm
Reply to  Brian

Hi Brian, When you say “all squats were 5 reps” does that mean you didn’t follow the rep scheme that was programmed?

Brian
Brian
January 29, 2015 5:08 pm
Reply to  Michele Vieux

Hmmm, looks that way. I messed up – I read it first thing in morning. My bad!

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Michele Vieux(@michele)
January 29, 2015 9:23 pm
Reply to  Brian

Well now you know to bump up the weight you’re using as your 1RM to set your percentages!