A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean
Build over the course of the 10 sets to today’s heavy complex.
B.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of Assault Bike or Rowing
Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.
Part A – 135-245lbs
Part B – 155lbs x 5 sq cleans, 18 calories. – 7 rounds + 10 calories
A. Worked up to 205lbs
B. done. hang squat cleans at 135lbs.
A. Up to 195
B. All rounds completed with #150 hang squat cleans and 18 cal Bike.
A. Rx@
65/70/75/80/85/90/95/100/105/110
B.
Squat Hang cleans at 85#- UB all rds
Row-:37/:34/:33/:34/:34
Row felt good today
Couldn’t do the prescribed workout at the hotel so made up my own.
Lots of warmup and mobility work.
Ran 800m
5 sets of 5 DB front squats at 32X1 every 3 minutes. Done.
3 sets
For 5 minutes
Elliptical for 500m
20 push-ups
20 sit-ups
SAA 50lb DB Snatch max reps 12/16/18
Rest 1 minute.
Fun wod! Nice work Ryan
Way to get it done Ryan!!!
Thanks, Teddy.
A. 155#-160-165-170-175-180-185-190(✅❎)-185-190(✅❎)
190 is a 10# hang clean PR. Failed the clean both times by catching it but getting stuck in the hole though. Super happy about this because speed under the bar is usually my limiter so this is progress
B. Rx with 135#, splits:
HSC 25s-25-26-27-28
AB 50s-52-1:01-1:07-1:01
Became tough, lack of recovery added up fast in this one. I feel like I’m going to get better from this wod though. Thank you so much Invictus for your programming
C. 6 min plank challenge (ub)
Have a great night guys and gals
Way to go, Joey!
A) OT2M x 5: 3 position power snatch. In kgs: 35, 37.5, 40, 42.5, 45. B) EMOM 7’ power snatch. In kgs: 50, 50, 52.5, 52.5, 55, 55, 57.5 This was purely technical work, trying to improve technique as much as possible; form is looking much better and the weights felt cery comfortable C) 3 RxT: – 50 DU – 50 air squats – 15 power snatch 40 kgs Time: 19’12” The gatekeepers were the DU, I wasn’t able to string big sets together today but I was able to just keep moving after sets of 3 or 5. All… Read more »
Solid work Jorge
A. Been following the Wendler 5-3-1 to build up some solid strength
B. 135# and 18 cal row
I did that last summer. Really like the program and it helped with my strength a lot. I also did the ancillary movements. Attached if you are interested.
Thanks man! I haven’t been doing the accessory work so this attachment really helps.
Any time. Also the app 531 Strength is a nice free tracker.
This is pretty neat. I did 531 before joining this crew and I was a little all over the place with accessory work this structure would’ve been way better lol. No WL and pretty high volume but it does seem like a great tool to build strength
A. 95/115/125/135/155/165/175/185/195/210/220. 5# hang clean PR!
B. Read with 135#. All UB. Cleans around :20. Bike around :50 each time. That got tough in the later rounds
Nice work Trion! And happy birthday buddy!!!
Thanks… Just honing my old man strength for the future!
Officially a master now. Welcome to the club!
It’s an honor to join such a distinguished group!
Anika:
A. 95/115/115/125/130/135/140/145/150-failed on full squat/150-failed again
B. Done at 95#, our air dyne doesn’t have a counter, so I rode hard for a minute each time.
Busy weekend, moved to a new house, so a little bit behind.
Monday:
A. 315/335/345/365/315 – 6
B. Did burpees because no access to boxes – 3:58
Tuesday
Push Press only
155/175/195/205 all for 3, 215/220 for 2
No time to do METCON
Today:
Hang cleans are my weakest right now as I need to work on hip explosion
A.115/135/155/165/175/185/185/195/195/185
B. used 135, avg between 34 and 39 sec for 18 kcal on bike
C. did Grace – Rx’d 3:24 – PR
Glad to be back at it before vacation next week.
holy $%*#! You did Grace after A & B today and still PRed it?? Impressive.
Yeah, took about 5 min in between, but I was only able to do B at 135, HC are not my strongest, but my endurance is good so I was able to just keep a good rhythm. Thanks, you put up some stupid numbers today on the hang clean. Impressive.
Today was a great day for you brother. New house and a SMASHING time on Grace. Killing it!
Thanks Teddy, I appreciate it, been a hectic week plus started as the strength coach for the local high school football team as well.
Solid all around man, super impressive. Congrats on the PR and GL on your new coach job
Day behind:
TODAY
A. Push Press x 3 reps: 95/105/115/125/135/145
B. 4-min AMRAP (3 rounds)
— 400 Meter Run
— 50 DUs
— Push Press Max Reps (95 lbs)
Rx: 20/20/20 PPs
YESTERDAY
A. Back Squat x 2 reps: 305/315/320/325, back down to 300 x 5 reps
B. 3RFT
— 10 C2B Pull-ups
— 15 Box Jump-overs (24″)
— 20 WB Shots (20 lbs)
Rx: stopped at 5’40” on my third round because I felt a pinch behind my shoulder after landing a box jump and was like, “yeah I’m gooooood,” and called it a day.
You are a rabbit man, and that is some impressive strength on the back squat, knee seems to be getting back well.
You’re a beast Teddy! Well done sir
Long time listener . . . first time caller . . . A. 135, 155, 165, 175, 185, 195, 205, 215, 225, 235 (f) B. 155 – and I peddled hard on AD Which brings me to a question. I have an old airdyne that works just fine but the display is busted. So I can’t count calories. Approximately how long should 18 calories take? Or maybe a better question is how long would 20 cals take and I can use that estimate for all future workouts. Right now I just count 5 revolutions as a calorie. And today each… Read more »
I am in the same boat and am looking forward to what everyone has to say. Have you looked in to installing a standard cycling computer on the airdyne? I haven’t researched it yet, but I believe they all just count revolutions and calc how much work you are doing over the period. Does anyone else know if this will work?
I personally have not considered that. I’m ok with the guesstimate. Especially with these responses. Very helpful.
welcome to the board Scott! I too have an airdyne and it takes me about 30 seconds at about 90% intensity to get to 20 cals.
And 245 on the complex. Nice.
Welcome out of the shadows! Former R&D engineer and Assault Bike owner here. As to your question, It’s impossible know with the setup you have. The way these bikes work there are a number of factors in play and counting RPMs just won’t get you there and will likely be extremely difficult under fatigue. I’ve done a lot of work on the AB and you’re a bit taller than me (which is good for you) so I would estimate that if you go WOD hard (strong effort but know you have more work to do) when you’re fresh for 45s,… Read more »
That is perfect information. Thank you.
My days of trying to make it to the games are over. Just wanting to make sure I am in the work range for these workouts.
Nice work today, I agree with thelonghorn, my 18 kcal was between 34 – 39, so if you were pushing 45 sec would be good.
Welcome, Scott and thanks for posting! Totally agree with longhorn. For reference, the 18 cals took me 50-60s per round in this wod. Bw is 155# and the AB is far from being my wheelhouse. On an all out max effort 18cals would take me around 25-30s. Hope this helps! Solid work today
A. 155, 165, 175, 185, 195, 205, 215, 225, 235, 245 I don’t think I’ve ever done 245 from hang so that’s a PR. I did chase 225 off of the platform on today though ?. Wrists were unwrapped fire the first time in ages and my focus poipr today was to keep shoulder over the bar in the hang and my balance was so much better. Just for fun I did a deload round where I do a full squat clean every to.e I take off a plate…been doing these on squat and DL days too. B. With 175…last… Read more »
I love the deload idea… I really like finishing on a good note and sometimes do a few light reps but this sounds like a good routine that’s also easy to incorporate, thanks for the idea. Nice work man! That B looks interesting
You must mean C. My B was sloppy garbage today. My weakness on the rower was fully exposed. ?
Yeah, it will be exactly the same with me on the AB. But let’s embrace it, this means we get to work on our weaknesses and get better at them!
175 for HC on the complex is impressive, rowing would have been totally tough on this one, glad I was able to use the bike instead.
New to following CF Invictus programming. Enjoying not picking my own workouts so far! Hoping I will be forced to work on my weaknesses more often. Really liking the programing so far.
A. 115 / 135 / 145 / 155 / 165 / 175 / 175(f) / 155 / 165 / 170
B squat cleans at 135 all 5 sets unbroken , 18 cal row
Welcome aboard the Gain Train!
Thank you!
Welcome to the team! Nice work today
Thanks Joe.
Welcome J! Nice job today. I absolutely love Invictus programming. There’s loads of great folks in here too. Congrats on making a great decision. Where do you work out?
Thanks for the welcome. I am in Buffalo, NY. Specifically the ole garage gym!
Dude, you gotta share pics of your set up. I’m working on building out a garage gym myself and have a couple steps left till I can do everything in there…also, seeing as how you’re in Buffalo, have you installed a heating feature in your garage for winters? I’ve got to do that before the weather turns back cold and am looking for ideas.
Hey Nathan. I will def send over a few pictures. Of course the few I have on my phone are a bit to big to upload. I did build my own squat rack with attached pull up bar, which I will share details of it you like it. For flooring I used stall mats from a tractor supply comp. I recently moved so I am in a new garage for this upcoming winter. But at my old place I used a large electric heater sold by king electric online. It was kind of a pain as I needed a 220… Read more »
@joeymaltais:disqus
fantastic use of space J! I also am limited to 1/2 a garage. Love the DIY slamball and your shelving. You’ve given me some ideas!
Lol. Thanks nice work on the photo hunt! My other most used item is the weight vest. Not sure how much I will mix it in following invictus. But its good for inflicting pain! The DIY slam ball is just ok. It was my attempt at a lighter ball for my wife. But it has held up well.
Welcome JB…awesome to see a fellow New Yorker! I’m in Corning….just a couple hours south of you. You are definitely going to love this community …it’s the best!
Thanks Candy. Pass by you during travel from time to time. Hoping I will like it and it will give me the community feeling we solo garage people don’t get all the time.
nice work! Just follow the programming and you’ll be forced out of your comfort zone regularly! Best thing I ever did for my fitness, well beside P90x of course ?.
Welcome aboard.
Thanks Chris
Welcome brother! We hope you stick around. This is a fantastic community to be a part of!
Thanks Teddy. Nice to get a warm welcome. I am def new to this sort of blog. Looking forward to it.
Welcome mate! Happy to have you join the community
Welcome J!
A. HSC + SC
135/145/155/165/175
180/185/190/200/210
B. HSC 145, row 18c
Thought I was going kinda light on the HSC until the 3rd round when I began struggling mightily on the rows. Those were weakest link by far.
Hang Clean + Clean @ 70/80/90/100/105/110/112.5/115/120/125kg
Then
5 hang cleans @ 80kg
18 cals Assault Bike.
90 sec round…. Was about 25-30 sec work, min rest each time…. Felt it alot at the end
Very nicely done today Joe. I wish I could get through 18 cals in 30 sec on the rower…takes me a full minute ?
Did mine assault bike, rower would take longer I recon….. Not got one though so choice was made for me
A)worked up to 225 should’ve warmed up better tweaked my shoulder a little so stayed off of cleans the rest of the day
B) reverse tabata ab
53 cals
C) cable crunches 3*15
… legs are cooked from Monday’s squats so had to modify to Power Cleans …
A. HPC + PC (OT2M)
155, 165, 170, 175, 180, 185, 190, 195, 200, 205
… 10# PR from the hang
B1. 5 – UB Hang Power Cleans: 155, 160, 165, 170, 175
B2. 18 Cal Row
… right abductor is especially unhappy … started to loosen up by the end … essh.
Bro sesh strength day
Bench press 5 sets build to heavy 3
Up to 205
Jackie: 9:28