09.23.2023 Partner WOD

WOD
"Dumbbell Inferno"

With a partner complete as many reps as possible in 30 minutes

100' Front Rack Dumbbell Walking Lunge
90 AbMat Sit Ups
80 Dumbbell Deadlifts
70 Push Ups
60 Dumbbell Hang Power Clean
50 Pull Ups
40 Dumbbell Front Squats
30 Toes to Bar
20 Dumbbell Shoulder to Overhead
10 Synchronized Burpees

09.25.2022 Swim WOD

5 rounds for time
12 DB sumo deadlifts
8 DB hang power cleans
6 DB front squats
100 yd. swim

05.26.2022

Warm Up
Bird Dog x 10 reps per side
youtube.com/watch?v=ybVaiRWeSnQ&index=7&
Cat/Cows x 10 reps
crossfitinvictus.com/blog/full-spinal-warm-putting-together
Leg Reach x 10 reps total
youtube.com/watch?v=-pzc3o8mERw&index=8&

followed by ...

Three rounds with a light slam ball
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Slam ball Squats x 10 reps
Ball Slams x 10 reps


https://www.youtube.com/watch?v=Xu6aCF7nyOA
Rope Climb Tips




WOD from Invictus Masters
* get a time for each section
21-15-9-6
DB front squats 50/35 35/20
4-3-2-1
Rope climbs

Rest 2:00

15-12-9
TTB
DB burpee deadlifts 50/35 35/20

Rest 2:00

12-9-6-3
lateral burpee over DBs
Dual DB hang clean & jerk 50/35 35/20

11.04.2021

Warm Up
3 Sets - Not for Time

10 Step Death March- lighter DBs each hand

50 feet Lateral Banded Walk (25 feet/direction)
10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate



Strength- super set
3 times through- rest after each super set
A. DB rear foot elevated split squats x 5/leg- light
B. back squats 3 x 10 reps@ 45-50% unbroken


WOD
"Squatting with the Devil"
3:00 AMRAP
6 devil's press 50/35 35/20
6 DB front squats

Rest 1:00

3:00 AMRAP
6 devil's press 50/35 35/20
6 DB front squats


Post WOD

For Quality
100 banded pull aparts
100 straddle leg lifts- in straddle position, hands in the middle of the legs on the floor, lift straight legs up and down
100 prone snow angels

02.02.2021

Warm Up
3 sets
5 DB deadlifts
5 DB hang power cleans
5 DB strict press
5 yoga push ups
50 single unders


Mobility
prone glute leg lifts x max effort https://www.instagram.com/p/CKefsyXhEVv/
15/side elevated single leg glute bridge/leg on parallette https://www.instagram.com/p/CKZqbCVFxJC/
10 alternating concentric only pistol squats to parallette
then..
single arm overhead carry x 30 seconds/side
cross walk with light DBs x 30 seconds
banded lat pull downs with a 5 second pause at the hips x 10
bird dogs x 10/side with a 10 second pause at the last rep


WOD
"Door Bell"
3 rounds
15/10 cals bike
10 C2B pull ups
then
3 rounds
12 DB deadlifts 50/35 35/20
9 DB front squats
6 DB jerks


Core Finisher

3 sets
contralateral single arm single leg plank 20sec/side
(push up + tall plank knee to elbow R + tall plank knee to elbow L) x 6-8 reps
30sec hollow body hold

12.14.2020

Warm Up

2 rounds
60 seconds hops
30 seconds Russian baby makers
60 prone plank hold
30 seconds right leg Bulgarian split squats
30 seconds left leg Bulgarian split squats
30 second squat hold



Mobility- overhead
10 Cuban press with PVC
10 wall slide lift offs
5 prone swimmers


WOD
"Built" at home version
8:00 AMRAP
2-4-6-8-10...
DB snatch
DB step ups

Rest 2:00

8:00 AMRAP
2-4-6-8-10...
DB front squats
HSPU- sub seated DB strict press

"Built"
8:00AMRAP
2-4-6-8-10...
power snatch 95/65
DB step ups 50/35 35/20 single DB

Rest 2:00

8:00 AMRAP
2-4-6-8-10...
back squats from the floor 135/95
HSPU




Glute Focus
10 banded lateral walks right + 5 banded air squats
10 banded lateral walks left + 5 banded air squats
5/side cha cha
rest 30 seconds
4 sets - no rest between
8 banded glute bridges + 10 abductions at the top of the last bridge

06.16.2020

Warm Up
Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I

A skips
B skips
C skips

At home warm up
30 seconds each
single unders or line hops
cossack squats
single DB rows- switch at 15 seconds

30 seconds each
single unders or skaters
air squats- slow to fast
shoulder taps

30 seconds each
single unders
goblet squats
plank hold

Mobility
banded pull aparts with 1 second pause -hands wide x 15 reps
banded bicep curls x 15 reps
shoulders:  https://www.instagram.com/p/CBQylSiH7E7/
1. weighted T's
2. weighted W's 3. weighted touchdowns


Strength set
3 sets

A. split squats- rear foot elevated x 8 /side @ 2110
B. DB push pressx 8/side @ 30X1

WOD
For Time
1 mile run
60 single arm DB thrusters
50/35 35/20


or at home

"Five Below"

AMRAP 5:00
buy in 75 DUs

into max rounds :
6 lateral DB burpees
12 DB front squats

Rest 3:00

AMRAP 5:00
buy in 75 DUs
into max rounds
6 lateral DB burpees
9 DB thrusters

Rest 3:00
AMRAP 5:00
buy in 75 DUs
6 lateral DB burpees
6 DB clusters