Workouts for Week of November 12

Monday

A.
Take 20 minutes to build to today’s heavy Push Press

Compare results to July 10th, 2018.

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols

Tuesday

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

B.
Three rounds for time of:
10 Hang Squat Cleans (155/105 lbs)
10 Burpee Box Jumps (24/20″)

Wednesday

A.
Three sets of:
Pause Deadlift x 6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)
Rest 60 seconds
50-Foot Handstand Walk (or 20-30 Handstand Shoulder Taps)
Rest 60 seconds

B.
Two rounds for time of:
800 Meter Run
42 Kettlebell Swings (55/35lbs)
24 Pull-Ups

Thursday

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 30 Ring Dips
Station 3 – 60 Double Unders
Station 4 – 30 Toes to Bar
Station 5 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

Friday

A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)

Compare results to August 30th, 2018.

Saturday

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
1000 Meter Row
100 Kettlebell Deadlifts
100 Meter Kettlebell Farmer’s Carry
100 Kettlebell Walking Lunges
100 Kettlebell Push Presses

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Workouts for Week of November 5

Monday

A.
Every 2:30, for 15 minutes (6 sets) of:
3 Position Snatch
(high hang, mid-thigh, from the floor)

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics. 

B.
For time:
40/30 Calories of Rowing
30 Power Snatches (115/75 lbs)
20 Toes to Bar

Tuesday

A.
Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%

B.
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs (24/20″)
60 Foot Walking Lunges with KB/DB Farmer’s Carry (55/35 lbs)

Wednesday

Every 10 minutes, for 40 minutes (4 sets) for times:
500 Meter Row
400 Meter Run
30 Kettlebell Swings (70/55 lbs)
20 Pull-Ups

Please note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.

Thursday

A.
Five sets for max reps of:
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
45 seconds of Double-Unders
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Left Arm Dumbbell Push Presses (55/35 lb DB)
10 Right Arm Dumbbell Push Presses (55/35 lb DB)
15 Dumbbell Goblet Squats (55/35 lb DB)
20 V-Ups

Friday

A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Single Leg Squat (“Pistols”) x 6 reps each leg @ 2111
Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 3 – Barbell or Ab Wheel Roll-Outs x 10 reps @ 3010
Station 4 – Supinated Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

C.
For max calories:
4 Minutes of Rowing

Saturday

“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.

Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:
Thrusters (45/33 lbs)
KB Swings (55/35 lbs)
Wall Ball (20/14 lbs)
Box Jumps (24/20″)

Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

Prize:
Pride

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Workouts for Week of October 29

Monday

A.
Three sets for max reps of:
Unbroken Shoulder Press @ 80%/50% of bodyweight
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

B.
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips

Tuesday

A.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
2 Clean Lift-Offs + 1 Power Clean
(for the clean lift-offs, focus on pushing through the floor to drive the barbell to mid-patella; pause for 2 seconds at mid-patella, then return the barbell to the floor)

B.
Five rounds for time of:
20 Kettlebell Swings (55/35 lbs)
10 Burpee Box Jump-Overs (24/20″)

Wednesday

A.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – Max Reps @ 80%

B.
Every 5 minutes, for 20 minutes (4 sets) for max calories of:
60 Row (for calories)
60 Double-Unders
400 Meter Run

Thursday

A.
Every 2:30 for 6 sets:

Snatch x3 

All work sets between 65-90%

B.
Against a 12-minute running clock…
Row 1500/1300 Meters
immediately followed by as many rounds and reps as possible of:
12 Push Press (95/65 lbs)
12 Toes to Bar

Friday

For time:
50 Kettlebell Swings (55/35 lbs)
40 Walking Lunges with Farmer’s Carry (55/35 lb KB/DBs)
30 Burpees
20 Dumbbell or Kettlebell Thrusters (55/35 lbs)
10 Bar Muscle-Ups
20 Dumbbell or Kettlebell Thrusters
30 Burpees
40 Walking Lunges with Farmer’s Carry
50 Kettlebell Swings

Saturday

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
5 Strict Pull-Ups (Partner A)
10 Push-Ups (Partner A)
15 Air Squats (Partner A)
5 Strict Pull-Ups (Partner B)
10 Push-Ups (Partner B)
15 Air Squats (Partner B)
5 Strict Pull-Ups (Partner A)
10 Push-Ups (Partner A)
15 Air Squats (Partner A)
5 Strict Pull-Ups (Partner B)
10 Push-Ups (Partner B)
15 Air Squats (Partner B)
400 Meter Run (Together)

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Workouts for Week of October 22

Monday

A.
Take 10-15 minutes to build to 85% or more of your 1RM Back Squat,

then use that weight for…

B.
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 2-3 reps @ 30X1

C.
Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of three sets.

Tuesday

Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
40 Double-Unders
20 Chest to Bar Pull-Ups

Wednesday

A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20″)

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Compare results to July 30, 2018.

Thursday

A.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1

If you achieve 5 successful reps, increase the load in the next set.

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

Friday

A.
Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)

B.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds

Saturday

“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (95lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

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Workouts for Week of October 15

Monday

For time:
800 Meter Run
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
800 Meter Run

Tuesday

A.
Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch

B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Thrusters (95/65 lbs)
12 Bar Facing Burpees

Wednesday

A.
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B.
Three rounds for time of:
40 Calories of Rowing
30 Kettlebell Swings (55/35 lbs)
20 Pull-Ups

Thursday

A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man Makers
10 Box Jumps (24/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

Friday

A.
Take 15-20 minutes and build to today’s 1RM Power Clean

B.
For time:
30 Calories of Rowing
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (70/55 lbs)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups

Saturday

In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
20 Dumbbell Box Step-Overs (24/20″)
400 Meter Run

(Partner A performs 10 hang “Clusters”; Partner B performs 20 DB Box Step-Overs; Partner A runs 400 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

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Workouts for Week of October 8

Monday

A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1RM

B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (55/35 lbs)
12 Pull-Ups

Compare today’s training results with April 30th

Tuesday

A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

Compare results to July 9th

Wednesday

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Start around 60% of your 1RM and build over the course of the 10 sets to today’s heavy.

B.
Complete rounds of 21, 15 and 9 reps for time of:
Bar-Facing Burpees
Hang Squat Snatches (95/65 lbs)

Thursday

A.

Every 2:30 for 15 minutes (7 sets):

Clean & Jerk x 2 reps

All work sets between 55-85% of 1RM.

B.
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of AirDyne Bike
Rest 30 seconds

Friday

A.
Deadlift
*Set 1 – 10 reps @ 55% of 1RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 80%
*Set 4 – 6 reps @ 90%
*Set 5 – 4 reps @ 95%
*Set 6 – 2 reps @ 100%
Rest 2-3 minutes between sets.

This should be based off of previously tested 1RM, or your estimated 1RM from the beginning of this cycle.

B.
Three rounds for time of:
800 Meter Run
40 Cossack Squats (55/35lb KB Goblet Hold)
20 Pull-Ups

Saturday

Three rounds for time of:
Partner A Rows 500 Meters…
While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row

immediately followed by…

Partner B Rows 500 Meters…
While Partner A performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row

immediately followed by...

Both Partners A and B run 400 Meters (together)
———–
One full round requires that both partners row 500 meters, perform 100-feet of lunges, and run 400 meters. Complete a total of 3 rounds, such that each partner rows 1500 meters, lunges 300-feet, and runs 1200 meters.

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Workouts for Week of Otober 1

Monday

A.
Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat x 3 reps @ 32X1

Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.

B.
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24/20″)

Tuesday

A.
Take 20 minutes to build to today’s 1RM Bench Press

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

Compare results to May 21, 2018.

Wednesday

A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets.

B.
For time:
1000 Meter Row
100 Double-Unders
50 Alternating Dumbbell Snatches (50/35 lb DBs)

Thursday

Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
400 Meter Run

Friday

A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Start around 60% of your 1RM and build over the course of the 10 sets to today’s heavy.

B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)

Saturday

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 20 Dumbbell Push Press
Station 4 – :45/:30 of hard AirDyne Bike
Station 5 – Rest

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Workouts for Week of September 24

Monday

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep @ 75-90%

B.
For time:
40 Calories of Rowing
30 Toes to Bar
20 Snatches (135/95 lbs)

Tuesday

A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2 reps

Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.

B.
Three rounds for time of:
60 Double Unders
15 Thrusters (95/65 lbs)
10 Burpee Box Jump-Overs (24/20″)

Wednesday

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps

B.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

Thursday

Five rounds for time of:
400 Meter Run
30 Push-Ups
20 Wall Ball Shots (20/14 lbs)
10 Strict Pull-Ups

Friday

A.
In teams of two, alternating full rounds, complete five rounds each of:
10 Power Cleans (115/75 lbs)
15 Shoulder to Overhead (115/75 lbs)
20 Alternating Reverse Lunges (115/75 lbs)

B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side Plank Hold (Right Side)

Saturday

In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
20 Dumbbell Hang Cleans (50/35 lbs)
(rest station)
20 Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

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Workouts for Week of September 17

Monday

A.

Every 2:00 for 3 sets: Snatch Drop x 3 reps

Every 2:00 for 3 sets: Snatch Balance x 3 reps

Focus is speed. Start light.

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Handstand Push Ups x 10-15 reps
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 10- reps in 60 seconds or less)
Rest 90 seconds

Tuesday

A.
Every two minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean

Build to today’s heavy complex.

B.
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – 50 Double Unders
Minute 2 – 12 Toes to Bar
Minute 3 – 25 Push Ups

Wednesday

A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.

B.
For time:
60/40 Calorie Row
50 Pull Ups
100-Foot Walking Lunges with KB/DB Farmer’s Carry (55/35 lbs)

Thursday

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 2 reps @ 80%

B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Friday

A.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 1 rep @ 90-95% or more of 1-RM

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Hang Squat Cleans (135/95 lbs)
3 Burpee Box Jump-Overs (24″/20″)
6 Hang Squat Cleans
6 Burpee Box Jump-Overs
9 Hang Squat Cleans
9 Burpee Box Jump-Overs
and so on…

Saturday

In teams of three, complete the following for time:
1200 Meter Relay Run
120 Double Unders
90 Power Cleans (115/75 lbs)
60 Box Step-Overs with Dumbbells (55/35 lb DBs)
1200 Meter Relay Run
120 Double Unders
90 Power Cleans
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates.

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Workouts for Week of September 10

Monday

“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull Ups
15 Toes to Bar
20 Push Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Compare your results to June 4, 2018.

Tuesday

A.
Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double Unders

Compare results to May 25, 2018.

Rest until relatively recovered, and then…

B.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Wednesday

A.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%

B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24/20″; 55/35 lb KB/DB)

Thursday

A.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 4 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 4th rep should be a grind; in set 3 your chances of making the 4th rep should be 50/50, and the fourth set will be a test of mental fortitude.

B.
For max reps/calories:
2 Minutes of Rowing
Rest 60 seconds
2 Minutes of Thrusters (115/75 lbs)
Rest 60 seconds
2 Minutes of Burpee to Target 6″ Above Reach
Rest 60 seconds
2 Minutes of Rowing

Friday

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)

B.
For time:
800 Meter Run
50 Chest to Bar Pull Ups
800 Meter Run

Saturday

“Saved by the Barbell”
Three rounds for max reps of:
1 Minute of Burpees
1 Minute of Wall Ball Shots (20/14 lbs)
1 Minute of Deadlifts (115/75 lbs)
1 Minute of Medicine Ball Sit Ups (20/14 lbs)
1 Minute of Hang Power Cleans (115/75 lbs)
Rest 1 minute

 

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