Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following stretches on each side…
–Banded Lat Stretch
–Band Distracted Pec Stretch
Followed by…
Every minute, on the minute, for 12 minutes (at ascending effort of):
Station 1: 20 Russian Kettlebell Swings
Station 2: 5 Right Arm Kettlebell Push Press + 25 Foot Overhead Carry + 5 Left Arm Kettlebell Push Press + 25 Foot Overhead Carry
Station 3: 60 Second Bike
A.
Every 90 seconds, for 12 minutes (8 sets of):
Set 1: 4 Hang Snatches @ 60%
Set 2: 3 Hang Snatches @ 68%
Set 3: 2 Hang Snatch @ 74%
Set 4: 3 Hang Snatches @ 70%
Set 5: 2 Hang Snatches @ 78%
Set 6: 1 Hang Snatch @ 84%
Set 7: 1 Hang Snatch @ 90%
Set 8: 1 Hang Snatch @ 90+%
B.
Every 2 minutes, for 16 minutes (8 sets of):
Set 1: 3 Power Jerks @ 65%
Set 2: 2 Power Jerks @ 75%
Set 3: 1 Power Jerk @ 85%
Set 4: 3 Power Jerks @ 70%
Set 5: 2 Power Jerks @ 80%
Set 6: 1 Power Jerk @ 90%
Set 7: 1 Power Jerk @ 90+%
Set 8: 1 Power Jerk @ 90+%
C.
Option A:
Invictus Muscle-Up Density Test
For max reps:
90 Seconds of Ring Muscle-Ups
Rest 60 seconds
60 Seconds of Ring Muscle-Ups
Rest 60 seconds
30 Seconds of Ring Muscle-Ups
Note reps achieved for each set.
Option B:
For max reps:
90 Seconds Gymnastics Pulling of Choice
Rest 60 seconds
60 Seconds Gymnastics Pulling of Choice
Rest 60 seconds
30 Seconds Gymnastics Pulling of Choice
Note movement and reps achieved for each set.
*Pick the highest skill movement you are capable of performing multiple reps at.
*Check results from Week 1 of this cycle (8/20/24).
D.
Every minute, on the minute, for 18 minutes (3 sets of):
Station 1: 18-20/14-16 Calorie Row
Station 2: 40-50 Double Unders + Max Strict Handstand Push-Ups
Station 3: Rest
Station 4: 18-20/14-16 Calorie Echo/Assault Bike
Station 5: 40-50 Double Unders + Max Devil’s Press (50/35lbs)
Station 6: Rest
General Training Note
We have 3 main focal points for today’s training session. The hang snatch, jerk and density test. If you’re cooked after that then call it good for the day. For those wanting a little cardio at the end we’ve got a relatively simple EMOM coming up. Only 3 rounds of 2 minutes work, 1 minute rest, 2 minutes work, 1 minute rest. Plan to be working the full minute for all work stations and then resting and recovering during the two rest stations.
Optional Additional Work Sessions
Power Output
Option A:
Two to Four sets of:
150 Meter Hill Sprint
Rest 3-4 minutes between sets
Option B:
Two to Four sets of:
30/24 Calorie Echo/Assault Bike Sprint
Rest 3-4 minutes between sets
*If time drops significantly after the 2nd set or you have achieved an intended stimulus (massive lactic pump) then you are done.
Strength Accessory
For time:
200 Meter Farmer Carry (70/53lbs)
Rest 60 seconds
200 Meter Farmer Carry (53/35lbs)
Rest 30 seconds
200 Meter Farmer Carry (35/26lbs)
Machine Based Mixed Modal
For time:
100/70 Calorie Echo/Assault Bike or C2 Bike
1-Mile Sled Drag
100/70 Calorie Echo/Assault Bike or C2 Bike
Load sled so that you will be constantly moving for the full mile.
50+:
For time:
80/50 Calorie Echo/Assault Bike or C2 Bike
1-Mile Sled Drag
80/50 Calorie Echo/Assault Bike or C2 Bike
Load sled so that you will be constantly moving for the full mile.
Zone 2 Running
50 Minute Zone 2 Bike or Jog
*Every 10 minutes, starting at the 10:00 mark, perform a gymnastics OR strongman movement of choice. Something that takes about 30-45 seconds to complete.