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.

D.
Four sets, not for time, of:
Banded Hip Bridges x 60 Seconds
1 Legless Rope Climb
Seated Goodmornings x 8-10 reps
1 Legless Rope Climb

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.

Five sets of:
Run 800 Meters @ 80%
Run 400 Meters @ 40-50%

15:00 AMRAP of:

30 Clean & Jerks (anyhow) 135/95#
30 Wall Balls 20/14#
21 Clean & Jerks (anyhow) 155/105#
30 Wall Balls 20/14#
15 Clean & Jerks (anyhow) 185/125#
30 Wall Balls 20/14#
9 Clean & Jerks (anyhow) 205/145#
30 Wall Balls 20/14#

If all reps are completed begin again and get as far as possible in the remainder of the 15:00