PERFORMANCE
Warm-Up.
Followed by…
Then…
A.
Take 15 minutes to build to approximately 80% of your 1-RM Snatch
and then…
B.
Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Snatches
Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.
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. Click here for the full workout briefing.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Right Leg Lateral Line Hops
30 seconds of Left Leg Lateral Line Hops
60 seconds of Downward Dog Stretch
30 seconds of Lateral Plank Walks
30 seconds of Bodyweight Good Mornings
30 seconds of Plank Kick-Throughs With Hand Tap
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 21 minutes (7 sets of):
Station 1 – 10 Alternating Dumbbell Hang Clean and Jerks + 10 Goblet Lunges
Station 2 – 200 Meter Run OR 18/12 Calorie Bike/Row
Station 3 – Rest
When the running clock reaches 40:00, perform the following:
Three sets of:
60 second Prone Plank From Elbows
Rest 15 seconds
10 Strict Handstand Push-Ups or 15 Tempo Push-Ups @ 1111
Rest 15 seconds
30 seconds Single-Leg Hip Bridge each Leg
Rest 30 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Whew. Haven’t snatched in like 6 yr. built up to 160 – failed a couple times but got it.
B) 135 all sets trying to force myself into proper squat.
A. Worked up to 95# (90# is 80%)
B. Hit all rounds at 95#. After two near misses in the squat, switched to power Snatch. I need to work on squat snatching… just not comfortable in the receiving position when it gets a tiny bit heavy.
A. 165
B. 3,410
135x,145,150,155x,155
Missed 2 reps for dumb reasons. Fun workout.
Built up to 80% which is 115#
Then all sets done at 115#
Row was kept at 1:45 or less
A. Worked up to 85#
B. 85×5/90×5/95×5/100×4/100×5= 2250# total load
A. Snatch 110# (80% of 135)
B. Every 5 minutes x 5
500m row
5 snatches
1. 85, 85, 95, 95, 100
2. 95, 95, 100, 100, 105
3. 105, 105, 105, 110
4. 105, 105, 105, 105, 105(f)
5. 105, 105, 105, 110, 110
Really fun workout today.
Your snatch numbers are so awesome!!!!
Thanks! Your numbers are right there with mine!
A. Snatch x 1 – 45#, 55, 60, 65, 70, 75, 80, 85, 90 ***first attempt at 80 missed, attempted 95 twice…no go! B. E5M for 5 sets 500m Row (2:14 / 2:17 / 2:20 / 2:18 / 2:16) 5 Snatches Round 1 – 75#x3 / 80×2 Round 2 – 80#x3 / 85×2 Round 3 – 85# x 5 Round 4 – 85# x 4 (1 miss) Round 5 – 85# x 1 (1 miss) / 80×3 ***Each round took about 4:30-4:40 last round 4:55. This was a lot tougher on the legs than I anticipated. C. Travis’ Core Workout… Read more »
Where do you find the core workouts?
Travis posted them on the Invictus Instagram page. I think there is like 15 of them…and they are all AWESOME!
A. up to 125
B. All reps done at 115. The last 500m I had some fun, and I went as fast as possible. I got that one done in 1:34.6. It took me a few extra minutes to get those snatches done!
C. Travis’s ab workout 9
Great work Mike! I tried to push the last row just like you mentioned…but my legs were dead!
Well done! It was a tough one on the legs. I went into the workout thinking I would take a rest after the metcon, and then do the 500m as a finisher. I felt pretty good going in to the last round and just went for it. It was 2 seconds off my fastest 500 which was encouraging.
That’s an awesome 500 m row time, especially after 20 min of work!
A1. Snatch up to 70 kg in 15 min
A2. 5 rds @50 kg
Snatch complex snatch/ohs/ hang snatch/ohs
B. 125 KBS 32 kg
C. 5×15
Leg extensions
Leg curls
Calf raises
No equip.
1. Done
2. (Briefing did not match mvnts on amrap?) did instead:
-4 strict hsps + 10 DL +12 pistols and rest 60 secs
1st round: 2 mins
2nd: 1:40
3rd: 1:27
4th: 1:35
5th: 1:40
3.Invictus Core WOD#10 instead ✅
Sorry! I posted the wrong one but corrected it. Hope you still got a good workout in!
No prob! Yes I did!
Warm up done.
A DONE. Working on mobility and technique. Worked up to 65 lb
B DONE. Rower
Set 1 : 2:36
Set 2: 236
Set 3: 2:41
Set 4: 2:43
Set 5: 2:40
Will be on vacation for a week so I decided to do the Murph today. Broke the pull-ups pushups air squats into 10 sets of 10-20-30. Also no weight vest
1 mile run
100 pull-ups
200 pushups
300 air squats
1 mile run
Jeremy 29:01
Josh 30:18
Koy 35:36
Chance 36:50
Luther 55:38
We are in a lot better shape than we thought we were
Great work Jeremy! That’s a great time!
Thank you!
For realz!
Wow! That’s impressive, team!
Great time! Well done
Enjoyed today! Love some weightlifting even though I’m weak ?
A.
Worked up to 140# with EMOM style
B.
No rower so did 400m runs at 9.0-9.5 mph
Set 1: 115, 125 x 3, 135 (3:45)
Set 2: 125 x 3, 135 x 2 (3:30)
Set 3: 125 x 2, 135 x 3 (3:35)
Set 4: 125 , 130, 135 x 3 (3:44)
Set 5: 135 x 3, 140 x 2 (4:00)
I didn’t forget about your question! Working on sending something your way!
Thank you Michele! I appreciate that a lot! The level of personalization for a free blog you guys put out is unparalleled!
Warm up done
A. Worked up to 60kg (80% 1 RM)
B. Hand bike between 1’45-1’50
Used 55kg
5 rds total load 1650kg
All rounds done around 3’45
C. Travis’ core workout #2 x3 rounds
A.m wod
5 rounds of:
20 Assault Bike Calories
10 Strict Pull-ups — then —
Plank Hold, 4 min
14.15
P.m.
A. Up to 75 kg hang power snatch
B. Scaled to 3 rounds since hip is acting up:
3 rds: Row, 500 m
5 Hang Power Snatches, 65 kg
Rd times: 3.45, 3.30, 4 min
Sandbag Bear Hug Carry, 30 kg, 10 mins