Another CF Invictus workout that fits well into the overall plan.
Not for time do 4 rounds of
Then AMRAP in 5 minutes of
Rest 5 minutes then AMRAP in 5 minutes of
Results: Deadlifts 135/185/205/225lbs, HSPU 15/12/10/10. For the two metcons, 4 rounds plus 11 reps then 4 rounds plus 3 reps.
Not for time do 5 rounds of
Then 6 rounds for time of
Results: Bench press 115/135/155/185/195lbs. For the metcon a very hard 12:11.
Take 20 minutes and work up to a heavy 1RM Backsquat
Taken from the CF Invictus workout “The Chief.”
AMRAP in 3 minutes of the following. Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Results: Really good workout. Ended up with a new 1RM on the backsquat of 225lbs (102kg). Used the following rep scheme 5 x 115, 5 x 135, 3 x 155, 3 x 185, 2 x 205, 2 x 210, 1 x 220, 1 x 225. For the metcon did 18 rounds exactly.
| Day | Movement Class |
Exercises | Priority |
| Monday | G | Weighted Pullups Weighted Dips |
EMOM |
| Tuesday | W | Front Squat | Task |
| Wednesday | – | – | – |
| Thursday | WG | S2OH Toes to Bar |
Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | GM | V-Ups Dumbbell Snatch Dips Pullups |
Task |
| Tuesday | WM | Power Snatch Burpees |
Time |
| Wednesday | M | Run | Task |
| Thursday | GM | Kettlebell Swings Handstand Pushups |
Time |
| Friday | MW | Sumo Deadlift Highpull Sandbag Thrusters Push Press Box Jumps Double Unders TRX Pike Press Rollouts |
Time |
| Saturday | – | – | – |
| Sunday | – | – | – |
Warm up with 1k Run
Then for total reps, 3 rounds of
EMOM for 10 minutes alternate
Results: For the Sandbag Thrusters included a toss at the top so it was more like a Wallball. The standard I used was that the sandbag must completely leave my hand at the top of the thruster. For the metcon completed 140-140-115 reps per round for a total of 395 reps. For the EMOM did 3 rounds of knee tucks then 2 rounds of pike presses.