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%

STRENGTH
1) Box Squat: 6 x 4 @65% of Back Squat, every 60-90s.
- use a parallel box
- use a wider than normal stance
- Take 3-4 sets to build to work weight
- Goal: 6 working sets with perfect mechanics and explosive drive off of the box

2) Romanian Deadlift against a band: 4 x 6-8. Rest 90s.
- Goal: 1-2 sets to warm-up, then 4 challenging sets with a perfect hip-hinge.

3) Goblet Lateral Lunge: 3 x 8 each. Rest 60s.

4) Air Bike Sprint: Max Calories in 1:00
- Goal: All out Max Effort Sprint.

EXTRA CREDIT
Banded Glute Bridges: 3 x 25. Rest 60s.

COOLDOWN
- Foam Roll Hamstrings x 60s each
- Active Straight Leg Raises x 20 reps each side.

10 push-up
10 jumps
10 sec plank
fhe;iogh;hreio
Drink water every 20 sec

A: deadlift 5x5, Bygg upp till tung 5a
B: Strict chin ups 3xMax
C: 12min emom
Odd: Amrap renegade bike for cal
Even: 15x rkb swing
D1: Nordic hamstring curls 2x5
D2: Weigjted wrist dorsi flexions 2set/arm

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

500m row
then
1x 5 of each movement
high hang high pull
high hang muscle clean
OHS
no feet snatch pull under
no feet high hang snatch
no feet low hang snatch
snatch

---

6x every 2 min @80% of 1rm

1 Full Snatch + 2 Overhead Squats

EMOM 20
1. Row 18/14kcal
2. Db Snatch 18 / slamball 14
3. 15 BJO
4. rest

AM: 45 min
1 min walk/1 min run
6.55 km, 7.00 min/km
HR 129/156

PM: 145 min
Warm up for 15 min

1.MU
- Drills
- MU 5 x 1
- MU 11 x 2
- MU x 27

2.BCTB
- Bfly x 10
- BCTB x 15 (singles)

3.WL
A. Clean and jerk
5x1 @ 62.5 kg

B. Clean pull + Floating clean pull
4x1+2 @ 62.5 kg

Total 105 min
3 sets of: 7 HSPU, 10 thruster, 2 skin the cat, 5 jumps
Skillwork: HSPU practice for 5-10 min

Invictus October 22 2014:
A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%

Invictus October 24 2014:
C.
Every 10 minutes, for 30 minutes (3 sets), complete the following for time:
Row 1250/1000 Meters > 650 m
60 Double-Unders
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups > 12 HSPU feet on 24" box
10 Toes to Bar
5 Bar Muscle-Ups > not done

Results: 9.01, 8.53, 9.25

10 rounds

8 bench press 60/50kg 50% 1RM
12m walking lunges 20/10kg
14/10 cal standing bike

1:1 rest