Workouts for Week of August 27

Monday

Every 6 minutes, for 30 minutes (5 sets):
25/18 Calories of Rowing
15 Burpee Box Jump-Overs (24/20″)
200 Meter Run
20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)

Compare your results/effort with August 15, 2018. On August 15 we did these same movements, every 90 seconds. Note how the workout changes when you tackle all four movements before earning your rest time. Make not of which variation seemed easier, and what you learned in the process of comparing the two workouts.

As was the case on August 15, your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

Tuesday

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 6 minutes (3 sets):
3-Position Snatch @ 75-80%
(high hang, knee caps, and then ground)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90%

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (135/95 lbs)
9 Overhead Squats (135/95 lbs)
12 Chest-to-Bar Pull-Ups

Wednesday

Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds

B.
Four rounds for time of:
50 Double-Unders
40 Push-Ups
30 Kettlebell Swings (70/55 lbs)

Thursday

A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 2 reps @ 90% or more of 1RM

We last tested 1RM Front Squat on July 24, 2018.

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

Friday

A.
Every 2:30, for 15 minutes (6 sets):
Power Clean + Split Jerk x 2 reps

Try to build over all six sets.

B.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Strict Handstand Push-Ups
Minute 3 – 15 Box Jump-Overs (24/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings

Saturday

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24/20″)
8 Ring Dips

Rest 4 minutes, and then…

8 Ground to Overhead (135/95 lbs)
8 Toes to Bar

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