Warm-Up.
Banded Scarecrow x 60 seconds per position
Reverse Snow Angels x 10 @ 3030
Followed by…
Two Sets:
30 seconds of Superman Hold
30 seconds of Barbell Floor Press (empty bar)
30 seconds of Glute Bridge Marching
30 seconds of Pec Stick (or Medicine Ball) Carry
30 seconds of Plank Toe Taps (or Plank Shoulder Taps)
Rest 30 seconds
Then…if you dare…a Mobility Challenge!
Spend 3-5 minutes working on 1/2 Kneeling KB Windmills
*Use very little weight if this is your first time.
– Start in the kneeling position of a Turkish Get-Up (right knee up + right arm overhead)
– Keeping the KB to the sky, try to touch your left hand to your right foot.
– If you can do that with ease, then try to touch your left forearm to the floor.
– Return to your starting position.
A.
Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press
When the running clock reaches 16:00, perform…
B.
Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 8 reps @ 80% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps
C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Minute 1 – Parallette Shoot Throughs with Push-Up x 12 reps
Minute 2 – Band Pull-Aparts x 25 reps @ 1010
A.) up to 170. 145 x 7,8
B.) done. Those shoot throughs a lot harder than I thought! With the pull aparts my shoulders were on fire.
A. 65, 85, 95, 105, 115, 125, 135 (5# PR)
B. 110 x 8
C. 9, 8, 7 reps of the parallette shoot throughs.
Red band for the pull aparts.
Really enjoyed not having a balls to the walls metcon today. ???
Great work on your PR!! This was a welcome break for me too.
A. 290
B. 235/50# dB
C. Done
-that mobility work was interesting at the beginning!
Were you able to do the 1/2 kneeling windmill?
With very light weight…
Travelling with work and catching up after a lovely rest day yesterday A. Back squat waves – reps, %s and kilos 3 75 102.5 1 85 117.5 3 78 107.25 1 88 120 3 81 112.5 1 91 125 B. Snatch primer Every 0:45, alternating for 12 sets Odd 3 snatch grip push jerks Even 3 muscle snatch Did at 40kg, 61% 1rm snatch C. Every 5 mins for 25 mins 30 air squats 20 cal row 7 power snatch at 115lbs 2:30 was the goal time 2.25, 2.21, 2.22, 2.22, 2.28 Brief break in air squats, 1500 row, 4/3… Read more »
A. Bench press up to #290
B. Bench press 2×8 #235
Supine grip BB row 2×8 #235
C. Done
D. 10 rounds of 5 SHSPU
9:01
E. Every 90sec (7 rounds)
10 cal AB
10 GHD
A. Up to 275.
B. Done with 225, 215 and 165, 175
C. Holy cow! 12-6-6 and never got 25reps
D. 21-15-9 cals airbike with 3-2-1 peg board climb.
Fun training.
Yeah this was a shoulder burner!!
A. Worked up to 120#
B. Done with 95#
C. So much harder than I thought it would be! Only got like 6 parallette shoot throughs per round.
Good job Anika!
Great work Anika!!
I did 30 sec sandbag carry instead of med ball …
Bench
Didn’t have a spot, so just went heavy
95# x 5
105# x 5
115# x 3
3 x 3 @ 125 (BW)
3 x 2 @ 135#
Barbell Rows x 8 @ 75#
Then I did…
Climb the ladder in 12 minutes –
2 HSPU
2 Rotational Ball Slams
20 DU
4 HSPU
4 Rotational Ball Slams
40 DU
6…and so on.
Great job Kendall!
… gym just got a competition bench (with safety bars) and a ton of weight in kilos – made for some interesting morning math (kg x 2.2= # x % / 6am = ?dafug?)
A. Bench (OT2M – in kg)
5×60, 3×75, 1×90, 100, 105, 110 ,112.5 (94%)
B. As Rx (OT2M – in kg)
Bench: 2 sets of 8 x 90 (75%)
BB Row: 2 sets of 8 x 70
C. Done as Rx
… ‘C’ turned into a total smoke show … got rough – but made it through with quick breaks.
Bar maths is the worst!!! Sweet lifts today
A
Bench press. Worked up to 2×165 and 1×170
BP 145×8, 145×5
Bent row 125×8, 135×8
B
Parallelette shoot through w push ups
Sets of 12, 12, 10.
These were tougher than I expected.
Short day probably about 35 min for the day.
Bench Press- worked up to 2×240 using the progression from May 8th. I’m only getting 2sets of 5×80% ??♂️
Dumbbell Row – done similar to bench press, worked up to 3×115 alt sides.
16mim EMOm
1- 16 push-ups
2- 8 strict pull ups.
Mobility challenge, I’m somewhere in between hand on foot and elbow to ground. Left side is much worse than right.
Glad you were able to do the mobility challenge!
Very interesting… 🙂
A. Worked up to 255lb
B. Bench at 185
C. ✅
Strong work!!
Good morning everybody…
A1. up to 195#
A2. BP 165/165
Bent row 135/145
B1. done as ring pushup and then glute bridge from rings. don’t have parallettes.
B2. done with gray band
C. 10:00 AB Nasal Breathing
5625m (228w avg)
a 205
b b/p 165 babell rows 145
Hey team Invictus, how come WOD’s aren’t being published on BTWB at same time? Not that I do not like coming to your website, it’s just, well you know. Cheers from Australia
Hey Brentyn! We love the interaction our website provides versus sending people to BTWB. However, we do know that people like having the workouts in BTWB for tracking. I believe someone (we don’t know who) posts the Fitness and Performance workouts in BTWB if you want to use that for your personal tracking.
Hey Nichole,
Maybe should have worded my question better. I’ve been following your programming on btwb the past couple of weeks however in recent days the workouts have been posted like eight hours later of a daytime? I suspected it may have been due to the Rogue invitational and team invictus being involved with that. Anyway, it’s only a small thing I just thought there may have been a change is all. Love your programming and will continue following from Down sunder. Cheers??
Oh I see! We actually don’t know who posts our workouts to BTWB so I don’t know why they are posting later!