Mobility & Activation
Banded Perfect Stretch x 60 seconds per side
Foam Roll IT Bands & Calf x 2 minutes per side
90/90 Hip Switch Drill x 60 seconds
and then …
A.
Back Squat
Set 1 – 8 reps @ 65%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 75%
Set 4 – 2-4 reps @ 80%
Rest 2 minutes between sets
*Feel free to use your rest time to practice a skill you’d like to work on (ring work, toes-to-bar, etc)
B.
Every minute, on the minute, for 5 minutes:
3 Power Snatch + 3 Hang Squat Snatch @ 50-55% of 1-RM
Rest 60 seconds
Every minute, on the minute, for 5 minutes:
Power Snatch + 2 Hang Squat Snatch @ 60-65% of 1-RM
Rest 60 seconds
Every minute, on the minute, for 3 minutes:
30 Seconds Max Reps Snatch @ 40% of 1-RM
C.
“Captain America”
For time:
Row 1,000 Meters
Wall Balls x 50 reps (20 lbs to 10′ target; 14 lbs to 9′ target)
Rope Climbs x 10 reps
Wall Balls x 50 reps
Row 1,000 Meters
55+:
“Captain America”
For time:
Row 1,000 Meters
Wall Balls x 40 reps (20 lbs to 9′ target; 10 lbs to 9′ target)
Rope Climbs x 8 reps
Wall Balls x 40 reps
Row 1,000 Meters
Time Cap: 20 minutes
Last tested on December 19, 2021
D.
Three sets of:
15 Weighted GHD Hip Extensions
Rest 60 seconds
Athlete Notes:
This is a workout to honor the amazing Matt Beals, a long time friend to Invictus and just an amazing dude! These movements are some of Matts favorite movements so you can thank him for this incredible workout. If you haven’t listened to the Invictus podcast featuring Matt then plan to do so this week by going here.
*If you don’t have access to a rope then perform 3 Strict Pull-Ups for every Rope Climb OR Rope Pull-Up Options from Floor
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Endurance Option
1000 Meter Row @ 2k pace + :05-:08/500m
Rest 60 seconds
500 Meter Row @ 2k pace + :01-:03/500m
Rest 90 seconds, then…
Five sets of:
500 Meter Row***
Rest 45-60 seconds between sets
***First 300 meters at 3-5k pace (approximately :06-:09 more/500m than your 2k pace), then the final 200 meters at SPRINT pace.