PERFORMANCE & FITNESS

Warm-Up.

Segmented Cat-Cows x 10 reps

Hamstring Stretch w/ Eccentric Loading

Thoracic Iso Holds

Followed by…

Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Sumo Deadlifts x 10 reps
Ball Slams x 10 reps

Then…

Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24″/20″)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Rowing
20 Kettlebell Swings

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 12 minutes of:
400 Meter Run
20 Alternating Pistols or Cossack Squats
20 Push-Ups

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Candy Olkey
Candy Olkey(@clolkey)
September 18, 2021 4:08 pm

A1. AMRAP 12 min – 4 Rounds 15 Cal AB – 1:22 / 1:35 / 1:27 / 1:22 10 BBJO – UB (except hit my shin on the very first rep…OUCH) A2. AMRAP 12 min – 5 rounds + 1 cal 15 Cal Row – 1:06 / 1;11 / 1:13 / 1:11 / 1:10 20 KBS @ 16kg – all UB A3. AMRAP 12 min – 2 rounds + 400m 400m Run – 2:37 / 2:29 / ??? 20 Alt Cossack Squats – UB 20 Push Ups – 15/5 ***would have had about 45s left on the clock after my… Read more »

Shan
Shan
September 18, 2021 12:18 pm

M54
Rowed for round 1 and 2
4 rounds + 13 cals
4 rounds + 1 cal
2 rounds + 4 push ups. Cossack squats

Good stuff.

Thanks Team Invictus!

Candy Olkey
Candy Olkey(@clolkey)
September 18, 2021 4:10 pm
Reply to  Shan

This was a good one…looks like you pushed hard Shan!

Lawrence Bogner
Lawrence Bogner
September 18, 2021 6:53 am

Let me be the first to say that this was tough! I don’t have access to a rower or AB so I ran 200M for those. At my weight and times that should be about equivalent. Used a 45# DB for KB.

AMRAP 1: 5 Rounds + 200M
AMRAP 2: 5 Rounds + 200M
AMRAP 3: 2 Rounds + 400M +5 Cossack Squats

Total: 3,600M + 239 Reps

Candy Olkey
Candy Olkey(@clolkey)
September 18, 2021 4:10 pm

Outstanding work Lawrence!