28/2
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Max Reps @ 80%
B.
Every 5 minutes, for 20 minutes (4 sets) for times:
250 Meter Row
20 Front Squats (95/65 lbs)
15 Toes to Bar
1/3
“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.
2/3
A.
Four sets of:
Banded Deadlifts x 10 reps @ 50% of 1-RM
Rest 2 minutes
Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps.
The band tensions should add about 25% tension at lockout of your current 1-RM Deadlift.
B.
Against a 2-minute running clock…
250 Meter Row
Max Reps of Strict Handstand Push-Ups
Rest 60 seconds, and then…
Against a 2-minute running clock…
30/20 Calories of Assault Bike
Max Reps of Burpee Box Jump-Overs
Rest 60 seconds, and repeat for a total of three (3) sets – 18 minutes total.
3/3
TABATA
4/3
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 – 10 Dumbbell Devil’s Presses (50/35 lbs)
Station 2 – 20 Calories of Rowing or Bike Erg
Station 3 – 30 Box Jumps (24″/20″ – jump up, step down)
Station 4 – 40 Push-Ups
Station 5 – Rest
6/3
OPEN 2022
