Warm-Up.
Scapular Push-Ups x 10 reps
Y’s, T’s & W’s x 5 reps each
Followed by…
Two Sets:
Assault Bike x 30 seconds
Rest 30 seconds
Waiter + Farmer Carry x 40-50 yards per side
Rest 30-60 seconds
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 75%
B.
Three sets for max reps/calories of:
60 seconds of Assault Bike (for calories)
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Rowing (for calories)
Rest 90 seconds
Have been following Invictus off and on since 2011! But never posted. Press up to 75kg.
Assault bike: 25-24-22
Push up: 35-30-28
Row: 24-24-24
Pretty tough by the end
A. Emom 70#, 75#, 80#, 85#, 90# then 2 sets 75# 1:30 b/n sets
B. R1 16,24,15
R2 15,23,13
R3 13,26,13 (started on rower this round)
A. Based on 165 finished 125×8, 125×7 wasn’t close on the 8th
B. Bike 32/22/25
Pushup 20/20/19
Row 23/23/25
So I approached the first bike WRONG and did I ever pay for it! So much pain
C&J E2M
95lbs, 115, 125, 135, 145, 155, 160, 165, 170, 175, 180*PR, 185(f)
5lb PR today. Pretty pumped as my 175 popped up with ease. 180 was a bit harder and not as clean with the jerk but it went!
B. Yesterday’s work
1min AB cals 29, 24 20
1min push ups 27, 25, 24
1min row cals 15, 16, 16
A.
65kgx5, 70kgx4, 75kgx3, 80kgx2, 85kgx1, 70kgx8, 70kgx8.
Really happy with how good these felt.
B.
Assault Bike – 27, 23, 22
Pushups – 25, 21, 20
Row – 24, 22, 24
Quad demolition! First round of bike smoked my legs. No recovering from there!
A. Shoulder press up to 155 single and 2×8 #135
B. 3 rounds for reps
Airdyne 22/20/22
SHSPU 12/10/13
Row 21/26/27
A. 85 x 5; 95 x 4; 105 x 3; 115 x 2; 120 x 1; 95 x 8 for the two sets
B.
Assault Bike: 20; 17; 16
Push-Ups: 20; 17; 16
Row: 18; 18; 17
Yesterday’s workout:
30 wbs
20 strict pull-ups
15 bbjo
800 m run at 3:30 pace for the first two (I traded on and off the run with my wife)
The last run was so slow. I was shocked I got back in 3:50. It felt like I was walking that one.
A) 95/105/115/135/155/105/100 lbs at Rx reps.
B) Bike – 30/26/23 cals
Push-ups – 38/44/37 reps
Row – 25/23/23 cals
Much harder than I anticipated!
Did yesterday’s kind of
After being sneezed and coughed on for a week, I came down with a chest cold. Between that and seasonal allergies, wanted to move without a lot of intensity.
So I did 2 rounds for time.
400 m run
30 wall ball
400 m run
30 pull ups
15 bbjo
20:15
After the first round the sinuses and throat started burning. Decided to stick with two rounds instead of 3.
Hopefully this will pass soon!
I’m just getting out of the woods after having a sinus infection and seasonal allergies. I hope you kick it quickly. Good work on those two rounds. This was not fun!
it wasn’t! Thanks!
Hope you feel better soon!
Thank you!
A.) 90, 95, 100, 110, 115. all reps succesful.
B.) 26, 18, 18
26, 18, 18
27, 19, 19
Done on a airdyne so calories not he same. Tried to keep pushups super strict.
May 10 WOD
A. Back Squats x 4 (80-85%) – 145#, 150, 155 (Sock footed)
B. E8M for 24 min – 5:53 / 5:44 / 6:17
20 Cal AB – 2:05 / 1:50 / 2:17
20 Walking Lunges @ 45# – UB, 10/10, 10/10
400m Run – 2:01 / 2:09 / 2:07
***Shaving 15s off my AB time in round 2 didn’t do me any favors…it sorta hit me like a ton of bricks for the remaining sets!
Nice work on the squats and the metcon!
Thanx Mike….I just realized this week that with this new system I don’t get any notification that someone has left me a comment….don’t want you to think I was ignoring you. Not sure I like the new system…just seems as though we all don’t communicate as much now. 🙁
Yeah I agree. At least this system logs me out each time like the old one!
A. 5×75/4×80/3×85/2×90/1×95 then 2 sets 8×80
B. Bike doesn’t have a counter so, ?/20/18, ?/20/17, ?/20/18
Great work Anika!
B.
Bike 20/20/20
Push up 25/22/20
Row 15/12/14
Evening session:
E2M x3
Seated DB press 22,5×10/25×9/25×8
BB Row 55×10/60×10/70×8
Kettlebell Suite cases carry 100 m 32 kg
A. Up to 145×1, then two sets of 115×8
B. AB- 28/23/21
Push-ups- 35/32/29
Row- 21/22/21
Wow solid output on B! Good job man!
Thanks, my output was quickly declining on the AB!
The AB had flames coming off of it and you backed it up strong pushup numbers.
A.1 – 40-50-55-60-65 kg
A.2 45kg x 8, 45kgx8
B.
Bike – 20,24,20
Push-up -22,26,24
Row 17,20,19
A1. 95 – 115 – 125 – 135 – 145lb
A2: 95×8, 95×8
B.
Bike: 19, 21, 23 (63)
Push-up: 31, 29, 26 (86)
Row: 22, 23, 27 (72)
Total: 221
Fun but painful!
Good morning everybody…
A1. 107/116/125/131/140
A2. 116×8/116×8
B. 24/35/20 (79)
23/27/20 (70)
25/24/22 (71)
C. emom x 3 sets
8 strict pullups
15 slamballs
1 min rest
You killed B!
Thanks and sorry if you have been replying to me. I don’t get emails from this service anymore. I may have to connect with Google+.
Great work Chris!
Strength off 150lb followed by:
Bike – 21/19/17
PU – 28/23/23
R – 23/22/21
Tough one. Pretty beat up – 4th day on. Bike is the devil!
You pushed it hard dude!