Dynamic Mobility & Activation
Twisted Cross
x 30 seconds per side
and then . . .
One set of:
Prone PVC Pipe Pass Thrus x 10 reps (add weight if it is easy)
Band Distracted Hip Flexor Stretch x 60 seconds per side
and finish with . . .
Three sets of:
Incline Push-Ups x 15 reps
Deep Squat Progression x 5 reps
Elbow Plank x 60 seconds
A.
For two minutes, perform one set of:
Freestanding Handstand Marching x max (accumulated) reps
60+: Handstand Marching Against Wall
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Bridged Handstand Push-Ups x 10 reps
60+: Piked Box Handstand Push-Ups x 6 reps
Interval 2 – Wall Climb (up) x 3 reps
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of complex:
Handstand Marching x 10 reps + Handstand Walk x 3 meters + Handstand Marching x 10 reps
60+: Handstand Marching x 5 reps + Handstand Walk x 3 meters
Followed by. . .
Every minute, on the minute, for 5 minutes:
Strict Handstand Push-Ups x 6-8 reps
50-59: 4-6 reps
60+ Men: 2-4 reps
60+ Women: 2-4 reps with a 2″ riser
B.
Two sets of:
Drop to Split Jerk x 3 reps (light, focus on foot work)
Rest as needed
and then . . .
Every 2 minutes, for 12 minutes, complete (6 sets):
Set 1 – Jerk x 4 reps @ 65%
Set 2-3 – Jerk x 4 reps @ 70%
Set 4-6 – Jerk x 4 reps @ 75%
Please use blocks. Hold the receiving position for 2 seconds.
C.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 3-4 reps @ 80-83%
D.
Four sets of:
Run 400 Meters
Pull-Ups x 15 reps
Low-Bar Sled Push x 50′ (this should be heavy but you should be able to push the entire 50′)
Rest 2 minutes
60+: Four sets
Work to have consistent splits across the board
Today was my first day of doing this program after signing up for the free trial week. (I’m a 52yo female). And I’m pretty sure I’ll keep going (as I have a long way to go to get where I want to be…). Wow – that was hard! And I still have to do part D (ran out of time this morning, so going back this afternoon). I’m always going to be a day behind though as my training days will be Tues/Wed/Thurs/Sat/Sun. I had to scale some things and am using relatively light weights, but gotta start somewhere getting… Read more »
A. Done
B. 155/165/175
C. 225
D. 3:23/3:22/3:27(ran with measuring wheel first lap)/3:02
Runs ended up being a little over 500m.
DMA Done.
A1. Practiced handstand marching, well really just holding a handstand
A2. Done.
A3. More practice holding handstand and walking.
A4. 8/8/8/6/6
B 95/1115
B2 175/185/185 stayed at 185 to work on technique
C 270 across
D. 2:45/2;54/3:09/3:00 All pull ups UB Prowler plus 140.
Great work on keeping the pull-ups UB!
A1.52 surprised myself
A2. Done. Did not make all reps
A3. Did not make any repetitions completely
A4.6/6/6/4-1-1/2
B. 165/175/190
Next half of the workout completed the following morning
C. 290/295/300/305/310 x4
D. 3:42/3:31/3:28/3:34
First Invictus workout in the bag! Learned some new movements. The box bridge HSPU kind of freaked me out but I got the hang of it.
A – done. Scaled the HS march & SHSPU to 5. Shoulders were smoked.
B – done. 110, 120, 135
C – done. 3 @ 190 across
D – Team day at the box so jumped in on that workout instead. Bank this one for another day.
Welcome and great work! Let me know if you have any questions!
Mob done
A. Done
B. 160/170/185
C. 255(4) across
D. Did some granite games team practice wods. 150# sandbag cleans are rough!
Mobility done.
A – Done. 6 reps on the minute. Shoulders still not there but improving.
B – 155, 165, 180.
C – 2 sets @280, 1 @285, 2 @290
D – 2:28, 2:28, 2:21, 2:20. Strict pullups (10/5, 10/5, 8/4/3, 8/4/3), Sled approx. 185-200#.
Mobility activation done A1. 192 (90 on 1st 40 secs then dropped) A2. Done A4. 8/7/6/6/6 – these felt hard today B. 145/155/165# – barbell cardio ? C. Started light, first time I’ve back squatted in I don’t know how long… 155-165-175-185-195# (all 4 reps) D. 2:29, 2:21, 2:31, 2:34 (140# sled push) As I started part D, who walks in the door but my good ole “retired” training partner Al Police! I challenged him the other day after completing the 750m row, 10/8 Strict hspu, 15 WB shot workout…I told him it would have been a good race between… Read more »
Awwww tell Al hi for me!!!
Cheryl – have you ever done super slow back squats? I would like you to do them next week, call me and I will explain them to you. I think it would be good for your hamstring and adductor.
I don’t think I have ever done those before! I will give you a call! Thanks!
Before heading in. 4.12 mile, 7:39 pace
A. 8 reps each minute in the EMOM
No B.
C. Back Squat x 3-4 reps @ 205#
Did the weight that felt comfortable today.
D. 3:24, 2:56, 3:09, 3:05
All Pull-Ups UB
So fast Brian! Where are you running?
Hey, Nichole. I run anywhere these days–lots of running post surgery. And, it really helps me with my engine base.
A1. 169 (66 on first set)
A2 & A3. Complete – challenging
A4. 6UB each set. Tougher then I thought. Shoulders smoked from A1-A3
B. 172/185/200 – Also surprisingly challenging
C. 5 x 3 across @ 285#
D. 2:22/2:21/2:29 (sled got stuck)/2:21
DMA
A1. 98
Ab. Done
Ac. Done
Ad. 6/6/6/6/5
B1. Bar
B2. 145/155/165. Tough without blocks
C. 195/195/195/200/200
D. 2:50/2:55/3:00. Ended there
A) worked on handstand holds and walking on my hands. Actually made it across one mat (6′). Not going to video until I can get at least 2 ‘mats or do it without someone standing there ready to spot me ?
B) 105,115,115,125,125,125
C) 180 then 185 for the rest of the sets x3 reps
D) ran out time before I had to coach
Nice work Dawn!
Not going to lie… doing Tuesday’s OH Bamboo walk(yoke) and SHSPU from Wed wod that I did yesterday, left me a little smoked for today! But, I loved the gymnastic segment. Mobility done A1. 103 (33 was my highest set, lots of little sets from there) A2. Completed, but man the last set was challenging. A3. Completed, and had fun. Probably more like every :90 sec, my shoulders were feeling it by this point. A4. :17 6UB / :26 5-1 / :38 4-1-1 / :58 2-1-1-1-1 / DNF Did 3 singles and failed the 4th one. B1. 75# first time… Read more »
Nice work on D Jean and happy you are liking all the gymnastics drills!!
Softball girl going gymnastics as an adult! Goes to show anything is possible when you set your mind to doing it. 🙂
A1: Read it wrong and though it was one set UB. Realized that about 20 sec after first set so did 3 sets in two minutes 72, 56, 43 A2&A3- Done A4- 8, 7, 6, 6, 6 SHSPUs B1: 95; 115; 135 (opps extra set) B2: Holy barbell cardio! Lol All reps done- 190; 205; 217.5lbs C: Was forward a lot and felt very heavy today. 4 reps 2×4@ 285; 3×4@295 D: Elbow issues so skipped PUs and instead did German Throwdown Qual 2- 15T2B Each rd and 15, 12, 9, 6, 3, AMRAP Snatch @ 95; 115; 135; 175;… Read more »
Watch all the volume on your shoulders when adding in Qualifier workouts – no overhead work for you tomorrow!
Yes coach.
A. HS drills/walks, EMOM 8/8/8/7/3(!)
B. 145/155/165
C. 275×3 across
D. 2:26/2:30/2:27/2:28
dyn/mob: done A1) HSM: about 20 I love this drill – its very hard for me 🙂 2) I completed this drill- again very tough it took me 9 mins to finish 3) Done -again I love this drill IO need it -its tough 4). scaled to only three min SHPU did 12, shoulders are smoked B1). DJ: barbell only 2). 84, 93,98 lbs C) BS: 135,165,185×3 etc warm up 205×1,215×1,225x2s,235x1s of 3 reps each D). 4s: 3:33,3;35,3:24, 3:25 used about 40 or 45 lbs not sure what the sled weighs, also Im not that sharp at figuring g distance… Read more »
So glad you are liking the HS drills!
Nicole :
LMAO I think I said it a lot 🙂 didn’t I
seriously Im very happy with the work you guys are putting into the program its very balanced.. I love the balance of back work and shoulder work ! really everything! its tough but you guys pulpit off! <3 v. Great job! love it ! thank you sooo much!
Wonderful to hear!
dynamic done
A1. 95 marches, very impressed with my increased strength and balance, best was 22 straight, but then I really had to focus on the rest of the set
A2. done, liked the box work
A3. done, but rested 90 sec between 2 and 3, shoulders were smoked
A4. 6/6/6/6/6 – made sure I went all the way down for full range of motion
B1. 95 lbs.
B2. 145/155/155/165/165/170
C. 275/280/315/320/335 – all for 3
D. subbed 500m row, 2:54/3:10 (missed some PU, hands slipped)/2:54/2:57
Awesome job on the marches Michael!
M&A – done
A . Skipped
B1 done with bar only
B2 40-45-55 kg
C. 40-50-55-60-65 Kg
D. Skipped
A. 37 in the 2 mins
A1. No way on those box bridge hspu…
A2. getting 10′ no issue
A4. 3,3,4,3,3
B. 95 both sets higher next week
B1. 155,165,165,175,175,175
C. 275 for all but kept collapsiing
D.3:16, 3:07, 3:21 ( lost weight on my box) and 3:03 used box jump box with weight on top.
all pull ups UB.
Try doing supine bridge ups on the floor next time instead of the box bridge hspu.
A1. 177 (105 in a row than smaller sets of 10 to 20)
A2. 1) UB 2) box hspu 8-2 3)box hspu 5/3/2
A3) Done
A4) 8/8/8/8/6
B1) Done 95#
B2) 155/175/195 took an extra minute between 3-4 because I had to run to get the right plates for 195
C) 285×4 x 5 sets (easing back into a heavier squat. A bit nervous since the back tweak a few weeks back).
D) 2:05/2:05/2:09/2:08 (runs were between 1:24 to 1:28 135 on the sled on turf.
Smoked!
fast work buddy!