February 7, 2024 – Masters Program

Mobility, Activation & Warm-Up
Spend a few minutes rolling out the hamstrings and the pecs

One set of:
Floor Slides x 10 reps
Y’s, T’s, W’s x 10 reps each
Hawaiian Squat x 5 reps each side

Warm-Up
10 Calorie Row
Waiters Carry x 100′ (switch arms at the 50′ mark)
KB Goblet Squat x 10 reps
KB Deadlift x 15 reps

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Half Kneeling Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Half Kneeling Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – Front Body Line x 60 seconds (accumulated)
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells

B.
Five sets of:
Barbell Complex x 2 sets
Rest 90-120 seconds between sets

1 Barbell Complex = 2 Front Squats + 4 Alternating Reverse Lunges

C.
“Captain America”
35-54:
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+:
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: 25 minutes

*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

Please compare score to November 18, 2022

D.
Three sets of:
Iso Ring Hold at Top of Rings x 15 seconds (use a band if assistance is needed)
Rest 30 seconds
Low Plank Hold x 30 seconds (hold the bottom of the push-up position with chest and thighs just BARELY off the floor)
Rest 30 seconds

Cooldown
5-10 minutes of BikeErg @ 1-2 Damper

General Training Notes
Varied Strength Accessory Focus: We are week 6 in your current cycle so usually at this point I like to keep the same stimulus but change the positional loading to give your joints not only a break but also a different stimulus to give both joints and mind a little break. The kneeling landmine press is a fantastic movement to get the shoulder moving through a big range of motion (focus on moving your scap from full retraction to protraction). Then you’ll move into an activation drill and then some grip strength.

Barbell Complex: The weight for this will be limited to your lunge capacity but remember to keep appropriate loading on the lunges to allow you to lightly ‘kiss’ the ground with your knee versus slamming it into the floor.

Captain America Focus: This is an Invictus classic 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. The intention of this workout is your mindset! Mindset plays such a huge role in performance and Matt is an outstanding example of a strong mindset. Please make a note of your internal dialoge throughout the workout and if it starts spiraling, have a phrase you can repeat to get your mind back on track. Please read Matt’s latest article on the Invictus blog about his journey and how he has stayed mentally strong during his big road to recovery.