September 23, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
50 Foot Single Arm Overhead Carry (each arm)
100 Foot Double Kettlebell Front Rack Carry
15 Russian Kettlebell Swings
15 Goblet Squats

Followed by…

Two sets in a clean grip of:
High Hang High Pull x 3 reps
Mid Hang Muscle Clean x 3 reps
Low Hang Power Clean x 3 reps
Front Squat x 3 reps
Squat Clean x 3 reps
Rest as needed
*empty bar up to 95/65lbs.

A.
Every 2 minutes, for 12 minutes (6 sets of):
Hang Clean + Low Hang Clean
*Drop and reset, or hang on, your choice.

Set 1: 67.5%
Set 2: 72.5%
Set 3: 77.5%
Sets 4-6: 80+%

%’s off your 1RM clean.

B.
Every 90 seconds, for 9 minutes (6 sets of):
Set 1: 3 Front Squats @ 64%
Set 2: 2 Front Squats @ 74%
Set 3: 1 Front Squat @ 84%
Set 4: 2-3 Front Squats @ 74%
Set 5: 1-2 Front Squats @ 84%
Set 6: 1 Front Squat @ 94%

Then, at the 9:00 mark…

Every 3 minutes, for 9 minutes (3 sets of):
4-5 Back Squats @ 78-83%

C.
For time:
30 Wall Ball Shots (30/20lbs to 10/9′)
15/12 Calorie Echo/Assault Bike
30 Wall Ball Shots (30/20lbs to 10/9′)
15/12 Calorie Echo/Assault Bike
30 Wall Ball Shots (30/20lbs to 10/9′)

TIME CAP = 9 MINUTES

D.
Three sets of:
20 Strict Hanging Knee Raises
Rest as little as possible

Conditioning Training Note
Go for broke on the wall ball and push the bike, this workout is as simple as that. We’re all about pushing limits and seeing what your body is capable of at this time of year. Your goal is 1-2 sets on each of the 30 wall balls. That first set especially we want to see you holding on longer than you normally would even if it sets you back for the rest of the workout. If you never test your limits you’ll never find where they are. Make sure to note below what you do, how it goes, what you’d change, and if/when the wheels fall off at any point.

Optional Additional Session
Plyometrics
Every 3 minutes, for 6 minutes (two sets):
Weighted Box Jump x 3 reps

Followed by…

Every 2 minutes, for 6 minutes (three sets):
Double Leg Bounds x 8 reps

Followed by…

Every 2 minutes, for 6 minutes (three sets):
Jump into Split x 2 reps each leg

Gymnastics Skills
Every minute, on the minute, for 8-10 minutes:
3-5 Wall Walks for SPEED

Strength Accessory 1
Three sets of:
10-12 Tempo Narrow Stance Heel Elevated Squats @ 1111
Rest as needed
20 GHD Hip Extensions
Rest as needed

Pure Conditioning
Fifteen sets for times of:
20/16 Calorie Echo/Assault Bike

Rest 60 seconds after sets 1-5
Rest 90 seconds after sets 6-10.
Rest 2 minutes after sets 11-14