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.

  • Nathan

    I’m interpreting A. as hang squat clean OR hang power clean and squat clean OR power clean…is that right?

    • Chad Evans

      I think when it only says “Clean”, it’s to be a Squat Clean. It usually says “power” if it is power cleans. So hang Squat Clean + Squat Clean is how I interpret it.

      • James Dalton

        Agreed, that’s how i’ve always interpreted it. I think we specifically had power cleans as a part A last week, so looks like they differentiate it that way

  • James Dalton

    Caught up on yesterday’s and today’s part As.

    A1.
    Every 2 minutes, for 20 minutes (10 sets):
    Hang Clean + Clean

    60 70 75 80 82.5 85 90 92.5 95(f) 95 (f) – equalled my squat clean PR at 92.5kg / 204lbs, which is also a 12.5kg hang clean PR! Fail on 95 was due to not being able to get under the bar.

    A2.
    Six sets of:
    Push Press x 2-3 reps
    Rest 2 minutes

    60 65 70 (3 reps) 72.5 (2 reps, failed third lock out)

    PR for 3 reps, 2 rep equals my 1rm push jerk from a year ago

    C. Strict hanging leg raises to get beach ready!

    Great 9 months since joining the programming, going to take 3 weeks off for wedding and honeymoon, and be back ready to smash the training!

    • Michael Yokim

      Congrats on the PR and the wedding!!

      • James Dalton

        Thanks Michael, will keep a look out for your posts!

    • Joey Maltais

      More PRs! Awesome way to finish strong. Enjoy your time away brother and congrats once again!

      • James Dalton

        Thanks Joey, very kind. Really enjoyed the facebook video tag! Have a great session today.

    • Ryan Bliss

      Congratulations, brother! Great work today.

      • James Dalton

        Thanks Ryan, know you’ll post up some big numbers today!

        • Ryan Bliss

          At the hotel gym? Not likely, ha ha! I appreciate the push and the optimism though. Thanks!

    • thelonghorn

      Great work James. Enjoy the time off and a special time in your life!

      • James Dalton

        Thanks TLH, looks like you destroyed today’s wod!

    • Chris M.

      Wedding and PR bells? Doesn’t get better than that – enjoy.

      • James Dalton

        PR bell is a must for any garage gym! Thanks Chris

  • thelonghorn

    A. 135/155/175/185/195/205/215/225/230/235, 225 and up was all about speed under the bar from the hang.

    B. Done RX with 155# hang squat cleans and 18cal AB.

    • Nathan

      Nice work!

      • thelonghorn

        Thanks, I wasn’t excited about it after Monday’s squats😩

        • Joey Maltais

          It surprised me to see this today too. Looks like you still crushed it!

        • Nathan

          I notice a few folks said that but my legs actually felt really good.

          • thelonghorn

            I did modify to 10reps per rd on Monday so the volume hit me hard yesterday afternoon in the way of major soreness. I was that weird dad doing all sorts of stretches at my son’s soccer practice 😉

  • Steven

    A. Hang Clean + Clean up to 100kg/225#
    B. As Rx done with 155# barbell
    AB times: 51s 53s 57s 60s 60s
    Pfew that one got nasty after 3rounds! I had to walk for 5min afterwards before my legs started fully functioning again.

    Accessory
    Every 90s for 6min (4sets)
    10 Hollowbody Rocks
    10 V-ups

    • Joey Maltais

      Awesome numbers today Steven! I struggle with the self pull under a lot too in the clean and snatch

  • Mike Slagle

    Bro sesh strength day

    Bench press 5 sets build to heavy 3
    Up to 205

    Jackie: 9:28

  • Chris M.

    … 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.

  • Michael Yokim

    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

  • Joe

    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

    • Nathan

      Very nicely done today Joe. I wish I could get through 18 cals in 30 sec on the rower…takes me a full minute 😓

      • Joe

        Did mine assault bike, rower would take longer I recon….. Not got one though so choice was made for me

  • MROD

    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.

  • J But

    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

    • Steven

      Welcome aboard the Gain Train!

      • J But

        Thank you!

    • Joey Maltais

      Welcome to the team! Nice work today

      • J But

        Thanks Joe.

    • Nathan

      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?

      • J But

        Thanks for the welcome. I am in Buffalo, NY. Specifically the ole garage gym!

        • Nathan

          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.

          • J But

            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 line and had to wire it up myself. Main advatage was no ventilation needed and so small. Downside was it really only took the edge off When it was in the teens and 20s. I will be investigating a new option for this winter as I am now in a detached garage and electric is not so easy to get out there. Prob will look into a kerosene salamnder. Hear they blast up the heat fast and I don’t mind keeping garage part open. I also recommend keeing your bar inside at night. Thing is like ice and does not warm up after a cold night!

        • Candy Olkey

          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!

          • J But

            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.

    • thelonghorn

      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 🤫.

    • Chris M.

      Welcome aboard.

      • J But

        Thanks Chris

    • Teddy

      Welcome brother! We hope you stick around. This is a fantastic community to be a part of!

      • J But

        Thanks Teddy. Nice to get a warm welcome. I am def new to this sort of blog. Looking forward to it.

    • jorge gonzalez

      Welcome mate! Happy to have you join the community

    • Frank C. Del Valle

      Welcome J!

  • Nathan

    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 2 rounds on rower were beyond pathetic: 10 cals and 11 cals on rd4 and 5…

    C.

    • Joey Maltais

      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

      • Nathan

        You must mean C. My B was sloppy garbage today. My weakness on the rower was fully exposed. 😳

        • Joey Maltais

          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!

    • Mike Fontana

      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.

  • Scott Dorrity

    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 round took about 36 seconds on average.

    For best estimates – 46 yo, 6’2″, 225 lbs

    • Luke Tipton

      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?

      • Scott Dorrity

        I personally have not considered that. I’m ok with the guesstimate. Especially with these responses. Very helpful.

    • Nathan

      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.

      • Scott Dorrity

        And 245 on the complex. Nice.

    • thelonghorn

      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, you’ll reach 20cal. If you go crazy you can do 20 cal in 25s or less, if you’re dragging and just trying to finish that last rd, maybe 65s. If you have no lungs left and are still peddling, as much as 90s or more.

      Hope this helps, but it will definitely be difficult without a working display!

      • Scott Dorrity

        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.

    • Mike Fontana

      Nice work today, I agree with thelonghorn, my 18 kcal was between 34 – 39, so if you were pushing 45 sec would be good.

    • Joey Maltais

      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

  • Teddy

    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.

    • Mike Fontana

      You are a rabbit man, and that is some impressive strength on the back squat, knee seems to be getting back well.

    • Joey Maltais

      You’re a beast Teddy! Well done sir

  • Mike Fontana

    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.

    • Nathan

      holy $%*#! You did Grace after A & B today and still PRed it?? Impressive.

      • Mike Fontana

        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.

    • Teddy

      Today was a great day for you brother. New house and a SMASHING time on Grace. Killing it!

      • Mike Fontana

        Thanks Teddy, I appreciate it, been a hectic week plus started as the strength coach for the local high school football team as well.

    • Joey Maltais

      Solid all around man, super impressive. Congrats on the PR and GL on your new coach job

  • Luke Tipton

    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.

  • Trion Horgan

    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

    • Joey Maltais

      Nice work Trion! And happy birthday buddy!!!

      • Trion Horgan

        Thanks… Just honing my old man strength for the future!

    • thelonghorn

      Officially a master now. Welcome to the club!

      • Trion Horgan

        It’s an honor to join such a distinguished group!

  • Jamaal Kennedy

    A. Been following the Wendler 5-3-1 to build up some solid strength

    B. 135# and 18 cal row

    • Ryan Bliss

      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. https://uploads.disquscdn.com/images/64176aa2ec5425b89afd57d64e695161cbd7b2c94622f1d3454d2ec6a6ec9400.png

      • Jamaal Kennedy

        Thanks man! I haven’t been doing the accessory work so this attachment really helps.

        • Ryan Bliss

          Any time. Also the app 531 Strength is a nice free tracker.

      • Joey Maltais

        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

  • jorge gonzalez

    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 air squats were done in 20/10/10/10 with short breaks; all snatches were done in sets of 5.

    D) Four sets of:
    – 30 cal row
    – 1 min rest
    splits were: 1’28”, 1’37”, 1’40” and 1’38”

    • Joey Maltais

      Solid work Jorge

  • Joey Maltais

    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

    • Ryan Bliss

      Way to go, Joey!

  • Ryan Bliss

    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.

    • Joey Maltais

      Fun wod! Nice work Ryan

    • Teddy

      Way to get it done Ryan!!!

      • Ryan Bliss

        Thanks, Teddy.

  • Britt J

    A. [email protected]
    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

  • Frank C. Del Valle

    A. Up to 195
    B. All rounds completed with #150 hang squat cleans and 18 cal Bike.

  • Kevin Hill

    A. Worked up to 205lbs

    B. done. hang squat cleans at 135lbs.

  • Angelo Pusateri

    Part A – 135-245lbs
    Part B – 155lbs x 5 sq cleans, 18 calories. – 7 rounds + 10 calories