PERFORMANCE 

Warm-Up.

*Invictus Gymnastics Warm-Up*

Followed by…

For 60 seconds, perform one set of:
Mini Handstand or Mini Release Handstand x 10 reps

Followed by…

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Three Quarter Handstand on Wall x 30-40 seconds
Interval 3 – Three Quarter Handstand (freestanding) x 8-10 reps

Followed by…

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Rings x 10-15 seconds
Interval 2 – Catch Position Hold x 10 seconds

*Accumulate time if necessary by placing feet on the floor when needed.
Interval 3 – Squatted Muscle-Up Transition x 3-5 reps

*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)

**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.

Then…

A.

Every minute, on the minute, for 4 minutes (4 sets) of:
Clean x 3 reps @ 50-60% of 1-RM

Rest until the clock reaches 6 minutes, and then perform…

Every 90 seconds, for 6 minutes (4 sets) of:
Clean x 2 reps @ 70-80% of 1-RM

Rest until the clock reaches 12 minutes, and then perform…

Every 2 minutes, for 10 minutes (5 sets) of:
Clean x 1 rep @ 80-90%

B.

For time:
40/30 Calories of Assault Bike
30 Toes to Bar
20 Power Cleans (155/105 lbs)

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Tambo
Tambo
January 7, 2023 8:24 am

7:59 Rx

Adi
Adi
January 7, 2023 1:17 am

A. 50kg-3
70-2
90-1
B. 7:55 @ 70kg
(M40)

Kaylem Cottrill
Kaylem Cottrill
January 6, 2023 7:38 pm

Warm up: ✅

A:
4×3 @185
4×2 @255
3×1 @305
2×1 @325

B:
4:41 Rx

Getty Goedken
Getty Goedken
January 6, 2023 5:10 pm

A. Cleans just working back 185 – 275 – 295

B. Rx 5:55 (I always forget the conversion from assault to Echo, so I just did 40 cal on the echo)

Cheers and enjoy the weekend

Candy Olkey
Candy Olkey
January 6, 2023 4:54 pm

Fitness Version
A. EMOM for 20 min
SA right sup grip bent over DB row x 8 @ 2111 – 30#
Band Resistance face pulls x 10 (super light mobility band)
Pec Stick Alt Rev lunges x 10
Superman punches x 40s
SA right prone plank x 40s

B. For Time – 5:23
30 Cal AB – 2:36
30 Squat Jumps w/ 10# med ball held in right arm
20 GHD Sit Ups

Janelle Winston
Janelle Winston
January 6, 2023 4:40 pm

A.
85, 95, 105, 115
125, 130, 135, 140
145, 150, 155, 160, 165

B. 6:20 RX

TTB – 10/10/6/4
Cleans – 5×5

Rod D
Rod D
January 6, 2023 2:51 pm

11 mins added 400m run and subbed t2b for 30 situps

Alban
Alban
January 6, 2023 2:00 pm

A: up to 185
B: 6:55 rx

Luke Tipton
Luke Tipton
January 6, 2023 1:58 pm

Every 8 minutes, for 40 minutes (5 sets) for times:
500 Meter Row
30 Cal Echo Bike
20 Russian Kettlebell Swings (32kg)

5:36, 4:45, 4:47, 4:46, 4:32

Joha
Joha
January 6, 2023 1:29 pm

B: 9:10 – 50kg

Tim Kunstman
Tim Kunstman
January 6, 2023 1:03 pm

165, 225, 275

6:12 RX

Robert
Robert
January 6, 2023 12:01 pm

A . 135-155-175 lb

B. 9’47” rx

Christina Harris
Christina Harris
January 6, 2023 7:52 am

A. 145
B. 10:35Rx hoping to find my way back after a couple of kids and several knee surgeries.

Janelle Winston
Janelle Winston
January 6, 2023 10:29 am

Welcome back! You got it. 🙂 No surgeries, but three kids and various injuries, and I’m fitter now then I was in my 20’s. (39 now).

Charmaine Lightfoot
Charmaine Lightfoot
January 6, 2023 6:48 am

85-120-135×3 140×2 (f)

6:30

Logan Harris
Logan Harris
January 6, 2023 6:05 am

A only this am. Up to 225#

Artur
Artur
January 5, 2023 11:25 pm

8.37 scaled to 47.5 kg and knees to elbows

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