PERFORMANCE

Warm-Up.

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

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…

Two sets of:
2 minute run/bike/row (any machine you have access to)
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second Wall Sit Hold
30 seconds of Shoulder Taps from Push-Up Position

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

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

Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 15-20 Dumbbell or Kettlebell Push Presses
Station 2: 5-8 Double Dumbbell Snatches or 12-15 Kettlebell Swings
Station 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)
When the running clock reaches 35:00, perform the following…
For max reps:
30 seconds of Dumbbell or Kettlebell Floor Press
30 second Superman Hold
30 second Hollow hold
Rest 60 seconds and complete a total of FOUR sets.
When the running clock reaches 50:00, perform the following…

5-10 minute cool down Jog, Bike, Ski or Row

Breathe solely through your nose and actively work to calm your heart and respiratory rate.

guest
40 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Janelle Winston
Janelle Winston
June 29, 2020 9:39 pm

A.
155, 165, 175, 185, 200, 210, 215, 225 5# PR

B. Didn’t do it. Felt tired and sore and didn’t want too. Did some BMU accessories.

Kevin
Kevin
June 29, 2020 6:32 pm

Did 5/3/1 bench programming today.

Workout 40 Du
20 barbell thrusters
10 TTB.

4rds

TTB are my enemy lol.

Karen Park
Karen Park
June 29, 2020 4:56 pm

A. 80, 100, 110, 115, 120, 130, 135, 137.5. This is the most I’ve ever squatted, never having tried a 1 rep max. Plus ran out of weights :-). Will need to buy some when prices come down.

B. 3 and 2/3
Mods: 80 single-unders, wall ball made with 10# climbing rope stuffed into a bag. Struggled with toes to bar.

Adam Kubo
Adam Kubo
June 29, 2020 4:16 pm

A. 230, 245, 265, 280, 295, 310 for the rest of the way.
B. 6 rounds + 23 DU Rx

Mugu
Mugu
June 29, 2020 3:54 pm

All 8 sets, 5 reps done at 235

Workout was 4+40+20

Toes to bar came together extremely well.

John Knox
John Knox
June 29, 2020 12:55 pm

Squats
245 x 5 / 265 x 5 / 285 x 3 / 305 x 2 / 325 x 2 / 345 x 1 / 355 x 1 / 335 x 1

12 min AMRAP ( 40 du / 20 wall balls / 10 t2b )

RX 7 rounds

Al F
Al F
June 30, 2020 5:33 am
Reply to  John Knox

7rds on the metcon, good work 👊

Candy Olkey
Candy Olkey
June 29, 2020 12:01 pm

A. Back Squat on the 2 min (based off 180# +) 135#x5, 145×5, 150×3, 160×2, 170×1, 172×1, 175×1, 177×1 ***Haven’t gotten that close to my 1RM in a long time and they all felt pretty good! I did the first 3 sets raw(barefoot), and the used lifters and knee sleeves for the rest. Yup…baby steps on those singles…but it really seems to help me mentally! B. AMRAP 12 min – 5 rounds + 40 DU + 10 WB = 400 reps 40 DU – only 1 trip in the first round 20 WB – 10/6/4 all sets 10 T2B –… Read more »

Gerd
Gerd
June 29, 2020 12:27 pm
Reply to  Candy Olkey

Nice

wavatar
Admin
Michele Vieux
June 29, 2020 12:44 pm
Reply to  Candy Olkey

PR star! Way to attack the back squats in a way you can crush it!

Janelle Winston
Janelle Winston
June 29, 2020 9:40 pm
Reply to  Candy Olkey

Nice!

Al F
Al F
June 30, 2020 5:35 am
Reply to  Candy Olkey

Good job on the BS Candy 💪

Hunter
Hunter
June 29, 2020 11:05 am

Focusing more on strength, power, and getting a little bigger for a while so I’m tabling the metcon but got some mono cardio in then lots of lifting Warmup: Run 10 minutes at 180 strides/min 7 x 400m runs Rest :45 Runs between 1:24-1:31 per interval A. DB Chest press- 6 sets of :30 work :90 rest 13, 14, 13, 13, 11, 11 B. Pull-ups- 6 sets of :30 work :90 rest 8, 7, 7, 8, 8, 8 D. DB deadlift- 20 reps Add band if possible 40’s, 50’s, 55’s, 60’a Snatch Primer On the 1:30 x 5 Sets: 2… Read more »

Mike Slagle
Mike Slagle
June 29, 2020 10:30 am

Back Squats
A. 205×5, 215×5, 235×3, 255×2, 275×2, 285×1, 305×1, 325×1, 335 failed
325 is the heaviest I’ve been able to hit in quite awhile.

B. Rx. 9 t2b short of 5 rounds

C. Travis’s ab workout 11

Hunter
Hunter
June 29, 2020 11:00 am
Reply to  Mike Slagle

Nice work Mike! Way to challenge yourself on the back squats

Gerd
Gerd
June 29, 2020 11:42 am
Reply to  Mike Slagle

I am not a coach. One approach that helped me a lot was the use of simple strength. I know nothing crossfit related. Use 50-80% of your 1RM and do squats every day. 2 sets of 5, 5 sets of 2, 1 set of 10, 5,3,2 or singles. Do this for the next 40 workouts. Never miss a Rep, never go over 10 reps per workout and always stay in the % of the 1RM. Do it during the warm up and kick the heavy work for awhile. If the weight feels naturally light go up a smale step. For… Read more »

Candy Olkey
Candy Olkey
June 29, 2020 11:53 am
Reply to  Mike Slagle

Great work Mike!

wavatar
Admin
Michele Vieux
June 29, 2020 12:45 pm
Reply to  Mike Slagle

Great start to the week!

Al F
Al F
June 30, 2020 5:33 am
Reply to  Mike Slagle

Nice work on the back squats Mike 💪

Gerd
Gerd
June 29, 2020 10:10 am

Last workout at home before an 8 day trip to the Baltic Sea😁…. First vacation for 4 years. Due the lack of equi and the fact that everything (monster bands Lila, Green and Bluel) is in the bags I used to use the no equi solution…. Thanks Invictus for that. Stay safe and have fun. The next workout is at the Baltic Sea…. The first ever for my😁. Warmup done 2 min Run replaced with slow Jumping Jacks the rest stayed the same. A done with a 24 and 16 KB alternating sides each round. Double KB swing instead of… Read more »

Mike Slagle
Mike Slagle
June 29, 2020 10:31 am
Reply to  Gerd

Have a great vacation!

Gerd
Gerd
June 29, 2020 10:34 am
Reply to  Mike Slagle

Thanks man, do my best 😁🤪.

Hunter
Hunter
June 29, 2020 11:01 am
Reply to  Gerd

Yes! Enjoy the vacation

Gerd
Gerd
June 29, 2020 11:43 am
Reply to  Hunter

Thanks too.

wavatar
Admin
Michele Vieux
June 29, 2020 12:46 pm
Reply to  Gerd

How awesome! Where are you going? We went to Helsinki a few years ago and LOVED it! Sauna + dip in the sea…do it!

Gerd
Gerd
June 29, 2020 6:15 pm
Reply to  Michele Vieux

Cool.
We (my dog and I) visit an Island called Usedom. Booked an Appartement in Swinemünde in Poland. Ⅰ am from Germany so it will be a 7 hour roadtrip

Jeff Enge
Jeff Enge
June 29, 2020 9:25 am

A) Back squat on 2′
205/5, 225/5, 245/3, 255/2, 265/2, 275/1, 285/1, 295/f
Bah humbug! But 285 is the most I have squatted since I was sick last year.

B) AMRAP 12
40 lateral over ball hops
20 wall balls
10 v ups
6+40

wavatar
Admin
Michele Vieux
June 29, 2020 12:46 pm
Reply to  Jeff Enge

Success and a great start to the week!

Koy Howle
Koy Howle
June 29, 2020 6:54 am

Warmup done.
Back squat every 2 min
5-295, 5-315, 3-335, 2-355, 2- 380, 1-400, 1-400, 1-400

Amrap 12 min
40 jump rope
20 wall ball shot
10 TTB
=4+20

Koy Howle
Koy Howle
June 29, 2020 6:55 am
Reply to  Koy Howle

2 weeks off killed endurance.

John Knox
John Knox
June 29, 2020 12:56 pm
Reply to  Koy Howle

Nice work on the squats! I would love to get back to 400#!

Jeremy Hammock
Jeremy Hammock
June 29, 2020 6:34 am

Warmup done
Emom 2 min back squat
5-255 5 275 3-295 2-315 2-315 1-325 1-325 1-325

Amrap 12 min
40 du
10 ttb
20 wbs 20 lb ball 10” throws

5+46

John Knox
John Knox
June 29, 2020 12:57 pm
Reply to  Jeremy Hammock

Nice work! Nice consistency on the last sets of squats. How close would you say you were to your max on those 325# squats?

Jeremy Hammock
Jeremy Hammock
June 29, 2020 1:02 pm
Reply to  John Knox

I work off of 365. The singles actually went great and felt easier than the doubles. Idk what my true max is anymore. Today I was wore out from the weekend and was honestly surprised they felt that smooth.

Al F
Al F
June 29, 2020 3:29 am

First time in a long while having 2 days off, so feels good and come back refreshed!!

Warmup done

A. Back squats every 2 mins
5x 110kg
5x 120
3x 125
2x 130
2x 135
1x 140
1x 145
1x 150

B. AMRAP 12 mins
6+20

Didn’t feel too bad this one as all completely different movements so can get into a nice little rhythm

C. Travis’ core workout #8

Gerd
Gerd
June 29, 2020 4:59 am
Reply to  Al F

Solid work on that. 140 Kg in Back Squat is a good number👍🏻.
6 round on B is all so a great time that’s raffly 2 min for one round. Really great💪🏻.

Al F
Al F
June 29, 2020 5:12 am
Reply to  Gerd

Thanks Gerd and thanks for spotting that, should have been 145 and 150!! Yea metcon isn’t too bad and can push on through it!

Gerd
Gerd
June 29, 2020 5:52 am
Reply to  Al F

Great…. 150 is even better. Stay strong!

Mike Slagle
Mike Slagle
June 29, 2020 10:32 am
Reply to  Al F

Great work all around! You absolutely flew through the metcon!

John Knox
John Knox
June 29, 2020 12:58 pm
Reply to  Al F

6 rounds plus 20! Fantastic work!