August 23, 2019 – Invictus Athlete

If you are planning to do the International Online Qualifier, please make that your training priority for today and tomorrow. If you haven’t signed up yet, please be sure to use the code WZAOC_INVICTUS3811 for a 20% discount!

WODapalooza International Online Qualifier Warm-Up
10 Minutes of Assault Bike or Bike Erg @ 70-75%

Then. . .

Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps

Then. . .

Three sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rest 60 seconds
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds

Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 75/55 lbs

Finish with. . .

At Game Pace:
20 Calorie Assault Bike @ 70%
3 Hang Power Snatch (75/55 lbs)
3 Overhead Squats
15 Calorie Assault Bike @ 80%
6 Hang Power Snatch (75/55 lbs)
6 Overhead Squats
10 Calorie Assault Bike @ 90%

Rest 90 seconds then. . .

3 Hang Power Snatch (75/55 lbs)
3 Overhead Squats
30 Double Unders
6 Hang Power Snatch (75/55 lbs)
6 Overhead Squats
30 Double Unders

Rest 5-10 minutes, but stay warm.

“WODapalooza International Online Qualifier Workout #1”
Complete as many reps as possible in 9 minutes following the rep scheme below::
3 Hang Power Snatch (75/55 lbs)
3 Overhead Squat
30 Double Unders
6 Hang Power Snatch
6 Overhead Squat
30 Double Unders
9 Hang Power Snatch
9 Overhead Squat
30 Double Unders. . .etc
This is a timed workout. If you complete the round of 9, go on to 12. If you complete 15, go on to 18, etc.

Primary Training Session
Glute Activation Circuit
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

A.
Every 90 seconds, for 18 minutes (12 sets):
Dead-Stop Front Squat x 3 reps @ 70% of last week’s 1-RM

B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85%
Rest as needed

C.
Against a 3-minute running clock…
100 Double-Unders
10 Bar Muscle-Ups
Max Reps of Squat Clean & Jerk
Rest 2 minutes and repeat for a total of FOUR sets.

*Set 1: 245/165 lbs
*Set 2: 205/145 lbs
*Set 3: 185/125 lbs
*Set 4: 155/105 lbs

D.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 20X1
Station 2 – Narrow Stance Front Racked Double Kettlebell Squat x 8-10 reps @ 32X1 (increase load from last week)
Station 3 – Russian Step-Ups x 10 reps each leg (increase load from last week)
Station 4 – GHD Supine Plank x 45-60 seconds

E.
Three sets of:
Dead Bug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest as needed

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.

Assault Bike Conditioning Option
Four sets for times of:
10 Burpee Sandbag Over Box (100/75 lbs to 48″/36″)
50-Foot Single-Arm Dumbbell Overhead Lunges (right) (70/50 lbs)
50-Foot Single-Arm Dumbbell Overhead Lunges (left)
20/15 Calorie Assault Bike
Rest 2 minutes

Aerobic/Gymnastics Option
Complete as many rounds and reps as possible in 25 minutes of:
200 Meter Run
40 Double Kettlebell Shoulder to Overhead (16/12 kg)
20 GHD-Sit-Ups
100-Foot Handstand Walk