http://opexfit.com/august-16-2014/

3 rounds:
21 DB thrusters (15-35#/h)
15 Supine rows, 45 degree body angle
9 Burpees

Rest 10+ minutes

1 set max unbroken wall balls

Men: 20# Ball, 10′ target
Women: 14# Ball, 9′ target

Notes:
+Great warmup for both pieces
+Unbroken requires no stopping; should a rest occur terminate the set

Turkish get up

Practise Turkish Get-Up
Advanced athlete go heavy!

5 Rounds For Time:

6 DB Snatch, right [25/15]
12 Box Step-ups [60/50]
6 DB Snatch, left [25/15]
12 KB swings [32/24]

Warm Up
3 Rounds
100 Jump Rope
5 Inch Worm Push Ups
10 KB Swings
10 Supermans

Workout
AMRAP in 20 min:
5 Burpees
10 Alternating Single Arm DB Power Snatch (35/15)
15 Goblet Squats (45/35)
20 Sit Ups

Advanced: Burpee Box Jumps, (50/30), (60/50)

Total 105 min
Skillwork: MU practice for 20 min
3 sets of: 4 OHS, 6 thruster, 8 T2B, 10 lunges

A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest two minutes before starting…
B.
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105% 85 x 85 x :(

C.
“Pilchuck”
6 rounds for time: > 4 rounds
10 Front Squats (225/155 lbs) = 70 > 57.5 kg
24 Kettlebell Swing (70/53 lbs)
14 Burpee Box Jump-Overs (24″/20″)

Results: 4.38, 6.30, 7.05, 6.45 = 24.59
Avg/max HR 172/190

Total 90 min
3 sets of: 5 high wall ball, 7 HSPU, 7 T2B, 5 jumps

A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60% 35 37.5
*Sets 3-4 – 2 reps @ 70% 42.5
*Sets 5-6 – 2 reps @ 80% 47.5
*Sets 7-8 – 1 rep @ 90-95% 55 57.5 x
*Sets 9-10 – 1 rep @ 101-105% 57.5 x 57.5
B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%
D.
Not done, instead:
3 sets of:
Hip thrust x 10 reps 50, 55, 60 kg
E.
Pull up practice for 30 reps

Total 105 min
2 sets of: 10 T2B, 10 wall ball, 10 box jumps, 10 GHD back extensions, 10 lunges
OHS: 5x20 5x30

A.
Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 rep @ 95-102%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 2 reps @ 95-102%
*Set 6 – 1 rep @ 105+%
Rest 2 minutes between sets
Work from the 1-RM established before September 22, even if you hit a new PR last week.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 70-75% 45 47.5
*Sets 3-4 – 75-80% 50 52.5
*Sets 5-6 – 80-85% 52.5 55
*Sets 7-8 – 85-90% 55 57.5
*Sets 9-10 – 90-95% 60 62.5

C.
Every 3 minutes, for 24 minutes (8 sets): > 6 sets
Run 400 Meters > 300 m
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)
Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments.

Results: 55, 57.5, 57.5, 57.5, 57.5, 60 = 345 kg
Avg/max HR 175/186

D. 500 m row

Total 120 min

Warm up: slam ball, wall ball, ball throw, 5-loikka, jännehyppy

A.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75% 27.5 30
*Sets 3-4 – 80-85% 32.5 35
*Sets 5-6 – 85-90% 37.5 40
*Sets 7-8 – 90-95% 42.5 45 x
*Sets 9-10 – 95-105% 45 47.5 x

B.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

C. & D. not done.

Invictus October 31 2014
B.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible: > 40 minutes (4 sets)
Run 800 Meters > 450 m
2 Legless Rope Climbs (15′) > normal
10 Strict Handstand Push-Ups > HSPU feet on 24" box
15 Ring Dips > 10, 10, 8, 8
20 Burpees Box Jump-Overs (24″/20″) > 15

Results: 7.04, 7.48, 7.51, 8.59
avg/max HR 172/186

B.
Every 6 minutes, for 36 minutes (6 sets):
Run 400 Meters
80 Double-Unders
40 Kettlebell Swings (32/24 kg)

B.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.

A.
Three sets of:
Good Mornings x 6-8 reps @ 3011
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpees
10 Kettlebell Swings

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.