PERFORMANCE

Warm-Up.

200 Meter Run
Band Assisted Lat Stretch x 60 seconds per side
Band Assisted Perfect Stretch x 60 seconds per side
200 Meter Run
Band Assisted Scarecrow x 60 seconds
Hawaiian Squats x 5 reps per leg
200 Meter Run

Followed by…

Two Sets:
Grab a 15-35 lbs plate and complete the following with nasal breathing only…
Overhead Carry x 25′
Goblet Squat x 10 reps (slow and controlled)
Farmers Carry x 25′ (right)
Overhead Squat x 8 reps
Farmers Carry x 25′ (left)
Ground to Overhead x 6 reps
Rest as needed (or don’t rest if not needed)

Then…

A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds

B.
For time:
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two Sets of:
50 Foot Out and Back Jog
15 Air Squats
30 Alternating Shoulder Taps
Rest 30 seconds
50 Foot Out and Back Jog
15 Dumbbell Deadlifts
30 Smurf Jacks
Rest 90 seconds

NO EQUIPMENT SUGGESTIONS:
Dumbbell Deadlifts – Substitute Bodyweight Ground to Sky Reaches

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 30 minutes (6 sets of):
Station 1 – 30-45 second Run/Bike/Row/Speed Skaters @ 80% Effort
Station 2 – 5-8 Sandbag Over the Shoulder
Station 3 – 40-60 Double-Unders
Station 4 – Max reps of Burpees Over the Sandbag
Station 5 – Rest

NO EQUIPMENT SUGGESTIONS:
Sandbag Over the Shoulder – Substitute Double Dumbbell Snatches, Alternating Dumbbell Snatches, OR Bodyweight Get-Ups
Double-Unders – Substitute Lateral Line Hops
Burpees Over the Sandbag – Substitute Burpee Tuck Jumps

When the running clock reaches 45:00, perform the following…

Three sets of:
10 Dumbbell Alternating Hammer Curls
10-15 Dumbbell Overhead Triceps Extensions
Max Reps Banded Triceps Press Downs
Rest 1-2 minutes between sets

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

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Rafael Barros
Rafael Barros
June 14, 2021 3:48 am

B: 10:50

Eddie
Eddie
June 12, 2021 4:13 pm

B. 11:31 Rx. DL all UB. My neighborhood is very hilly so running sucks.

Mike Munsee
Mike Munsee
June 11, 2021 5:44 pm

M 50/190/6’
9:45 as rxd. Legs were really heavy after the deadlifts.

Janelle Winston
Janelle Winston
June 11, 2021 5:40 pm

Unexpected rest day yesterday because of a kid with the stomach bug. 🤢

Did yesterday’s

Strict press

75, (read the wrong line), 75, 80, 80, 85, 90

8 reps @ 80% – 75#s

B. 8 + 15

Most rounds were strict pull ups. The first couple were kipping and then I discovered I was warm enough to were the elbow didn’t hurt for the strict.

That was HARD!

Logan Harris
Logan Harris
June 11, 2021 4:55 pm

A. Hip thrusters – 275,295,295,295; BB rows – 165,155,155,155
B. 8:00 Rx
When did we do that one last?

Barefoot Squatter
Barefoot Squatter
June 12, 2021 6:17 am
Reply to  Logan Harris

u were hip thrusting 300#… 😳

Mugu
Mugu
June 11, 2021 3:52 pm

Missed the last few days so tried to combine most of it into one

30 min Emom
1- row, just pull
2- devils press (50) 10,9,8,5,5
3- wall balls 15×5
4- strict pull ups 10
5- push press (95) 20
6- rest

Logan Harris
Logan Harris
June 11, 2021 4:56 pm
Reply to  Mugu

FOMO is real – nice work brother!

Javier Chagolla
Javier Chagolla
June 11, 2021 3:03 pm

Hip Thrusts: 275
Supinated Rows: 125
WOD: 8:27 Rx

Mike Slagle
Mike Slagle
June 11, 2021 2:05 pm

Yesterday’s workout
Up at 145 strict press
125×5, 4

Yesterday’s metcon Rx: 8+5

Today’s metcon: 8:47
Deadlifts UB and runs were pretty slow.

Good work friends!

barefoot squatter
barefoot squatter
June 11, 2021 2:02 pm

A: hip thrusts @ 210#, supinated rows @ 165#
B: 8:08 Rx vs 8:42 on Apr 20, 2020 and 9:10 on May 6, 2019
thanks for the #gainz invictus!
Have a great wknd everyone

Logan Harris
Logan Harris
June 11, 2021 4:56 pm

Nice progression Barefoot!

Mike Slagle
Mike Slagle
June 11, 2021 5:44 pm

Great work! You were moving on the metcon! It’s always fun to see your hard work pay off. Well done!

Candy Olkey
Candy Olkey
June 11, 2021 1:11 pm

Yesterdays
A. Strict Press – based off 88#
65×5, 70×3, 75×1, 77×3, 80×1, 80×1, 65×8, 67×8
***fell short 1 rep at 90% so I stuck with 90% for the last rep. Hand to scale back on the 2 sets of 8…should have been done with 70#.

B. AMRAP 15 min – 8 rounds RX
5 strict pull ups – mostly singles
10 push press @ 75# – all UB
30 DU – all UB

barefoot squatter
barefoot squatter
June 11, 2021 2:03 pm
Reply to  Candy Olkey

where’s the usual part C for quality reps????

Candy Olkey
Candy Olkey
June 11, 2021 3:54 pm

Haha…I did have one planned…but mid workout I got a work related 20 min phone call. So that ate up my extra time today. Trust me…I wasn’t pleased…but ill have it for tomorrow or sunday.

Logan Harris
Logan Harris
June 11, 2021 4:57 pm
Reply to  Candy Olkey

Nice work Candy – stricties are always slow!

Anika Tipton
Anika Tipton
June 11, 2021 12:48 pm

A. Done with 20 reps of 24kg kb swings instead of bb hip thrusts. Supinated grip rows 85#/95/105/115
B. 7:42

barefoot squatter
barefoot squatter
June 11, 2021 3:41 pm
Reply to  Anika Tipton

blazed it!!

Logan Harris
Logan Harris
June 11, 2021 4:58 pm
Reply to  Anika Tipton

Super fast!!!

Jeremy Hammock
Jeremy Hammock
June 11, 2021 8:37 am

Warmup (haven’t had time to really follow all warmups but today I did)

4 sets
8 r/l elevated single leg glute bridges 25lb
6 supinated row at tempo 125

21 dl 215
Run 400
15 dl 215
Run 400
9 dl 215
Run 400

9:09

barefoot squatter
barefoot squatter
June 11, 2021 2:04 pm
Reply to  Jeremy Hammock

damn, Rx+

Logan Harris
Logan Harris
June 11, 2021 4:58 pm
Reply to  Jeremy Hammock

Nice work, and upping the ante!

Luke Tipton
Luke Tipton
June 11, 2021 8:12 am

AM rowing, GHDs and Rope Climbs

At the Ortho to find out the fate for my elbow. Fingers crossed for PRP.

Barefoot Squatter
Barefoot Squatter
June 11, 2021 12:17 pm
Reply to  Luke Tipton

good luck, hoping for good news for u

Mike Slagle
Mike Slagle
June 11, 2021 2:03 pm
Reply to  Luke Tipton

Let us know how it goes. I hope it’s good news for you Luke!