PERFORMANCE

Warm-Up.

Row 1000 meters

Followed by…

12-Minute Mobility for Hip Hinging

Followed by…

Three Sets:
5 Deadlifts
(practice touch and go cycling)
20-30 seconds Handstand Hold
(practice perfect hand placement each time)

Then…

A.
“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

Compare your results to March 16, 2020.

B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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…

Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds of Single-Leg Ground to Sky Reaches each leg
60 seconds of Front Leaning Rest
60 seconds of Squat Hold

When the running clock reaches 15:00, perform the following:

For time:
400 Meter Run
20 Jump Squats
400 Meter Run
40 Goblet Squats (50/35 lbs)
400 Meter Run
60 Air Squats
400 Meter Run

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

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Logan Harris
Logan Harris
June 24, 2020 5:19 pm

A. 5:40 Rx
B. Done with 45s L-sits

Janelle Winston
Janelle Winston
June 24, 2020 4:23 pm

A. 7:04

Not Strict.

My daughter got a huge gash on her face and that ended the workout time.

Amber Wilkie
Amber Wilkie
June 23, 2020 5:03 pm

Did yesterday’s workout.
A. Every 90 seconds x 10
Hang snatch + OHS
80, 85, 95, 100, 105, 110, 115, 120, 125, 130#

Felt good so I went for full snatch at 135# to match my old pre pregnancy PR and made it!

B. 5 RFT
6 OHS 85#
12 T2B
30 Dubs
13:09

Kept a pretty steady pace of about 2.5 minutes per round until the last round.

Nichole
Nichole
June 23, 2020 5:25 pm
Reply to  Amber Wilkie

Yay, congratulations Amber!

Mike Slagle
Mike Slagle
June 23, 2020 2:15 pm

Deadlifts up to 255 to prep for Diane.

A. Done with 44 lb kb z press and 225 deadlifts
Deadlifts 15/6, 12/3,UB
Z Press 9/7/5, 9/6, 6/3
7:50

B. Barbell hip thrusts at 325
Pull aparts done with 2 red rogue bands
Lsit done.

Candy Olkey
Candy Olkey
June 23, 2020 11:47 am

1000m Row – Nasal Breathing Only – 4:38 Deadlifts x 5 – 155#, 185, 205 30s HShold A. Strict Diane – 12:02 (3 min slower than last time) Rounds 21, 15, 9 Deadlift @ 155# – 15/6, 10/5, UB L-Sit Strict Press @ 65# – 7/3/2/2/2/singles, 4/2/2/singles, 4/singles ***Those strict press got tough fast! But wanted to get the full range of motion instead of using an abmat under my head like I did the last time. B. 3 sets BB Hip Thrusts x 6 @ 21X1 – 155# / 175 / 195 (kept it light today) Band Pull Aparts… Read more »

Alex Hey
Alex Hey
June 23, 2020 12:48 pm
Reply to  Candy Olkey

Will do the honest version next time. Thanks Candy! Great job as always!

Mike Slagle
Mike Slagle
June 23, 2020 2:19 pm
Reply to  Candy Olkey

Good work! The strict presses were hard today! I had to quickly abandon my original plan on those.

Nichole
Nichole
June 23, 2020 5:26 pm
Reply to  Candy Olkey

Great work with those l-seated strict presses!

Mugu
Mugu
June 23, 2020 11:26 am

Can’t get upside down today

Deadlifts 285 3×5
50 # DBs hold over Head for 30,25,20 seconds

Dianne-
6:24
225 DL
50# DB strict press

Jeff Enge
Jeff Enge
June 23, 2020 9:45 am

My pool opened! So I get to swim Monday and Wednesday, I’ll pick one of the Invictus workouts from the past couple days for Tuesday and Thursday.

Today was Monday’s workout:

A. every 90 seconds HSn + OHS
95-115-135-155-165-175-185-195-205/f-205

B. 5 rounds
6 OHS 155#
12 v-ups
30 lateral bar hops
7:04
//Ooooh, the wrists/forearms by the last set of OHS!

Nichole
Nichole
June 23, 2020 5:27 pm
Reply to  Jeff Enge

Great to hear you got to go swimming!

Jeff Enge
Jeff Enge
June 23, 2020 5:29 pm
Reply to  Nichole

It was only a hour workout and 2500m total, but better than nothing!

Alex Hey
Alex Hey
June 23, 2020 9:23 am

A. Strict Diana 100 kg 5:30

B. Done with 160-170 kg

Nichole
Nichole
June 23, 2020 5:27 pm
Reply to  Alex Hey

Fast!!

JT
JT
June 23, 2020 8:40 am

A. Strict deficit HSPU (increase 1in until failure)
Up to 17in

B. 30-20-10:
Calorie row
Burpee
KBS #70
8:01

C. Strict “Diane” RX
3:07

Mike Slagle
Mike Slagle
June 23, 2020 2:17 pm
Reply to  JT

Great work JT!

Rafael Barros
Rafael Barros
June 23, 2020 8:31 am

Wod: 7:15

Jeremy Hammock
Jeremy Hammock
June 23, 2020 5:52 am

1000m row 3:45

3×5 dL
265-285-295

21-15-9
Dl 225-shspu
7:24

Al F
Al F
June 23, 2020 4:01 am

Warmup done

3x
5 deadlifts @130kg touch and go
30 secs handstand hold

Went a bit heavier than ‘Diane’ without straps to try and make ‘Diane’ feel a little easier

A. Strict ‘Diane’, 21,15,9
102kg deadlift
HSPU’s

4’29

DL’s done UB, HSPU’s done 15/6, 9/6, 6/3

B. Every 2 mins
BB hip thrusters x6 @160kg
Band pull aparts x30 with green band
L- sit 60 secs accumulated

No time for core workout and haven’t done ‘Diane’ before so didn’t have anything to compare it to unfortunately, but will next time!!

Mike Slagle
Mike Slagle
June 23, 2020 2:17 pm
Reply to  Al F

Another excellent day!

Al F
Al F
June 23, 2020 10:51 pm
Reply to  Mike Slagle

Thanks Mike, solid day yourself 💪