May 15, 2020 – Invictus Athlete

At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 second Static Squat Hold
30 seconds of Russian Baby Makers
30 seconds of Downward Dog Stretch
30 seconds of Supine Lying Leg Lifts
30 seconds of Hollow Hold
Rest 30 seconds

When the running clock reaches 10:00, perform the following…

Three sets, increasing intensity each set, of:
50 Meter Run OR 10 Mountain Climbers
5 Burpees
5 Jumping Squats
Rest 30 seconds between sets

When the running clock reaches 18:00, perform the following…

Five rounds for time of:
20 Jumping Lunges
15 Straight Leg Sit-Ups
100 Meter Run OR 30 Mountain Climbers

Time Cap = 16 minutes

When the running clock reaches 40:00, perform the following…

Three sets of:
60 seconds of Front-Leaning Rest
10-15 Alternating Biceps Curls (use an object like a water jug)
10-15 Bodyweight Triceps Extensions
30-45 second Handstand Hold
Rest 60 seconds

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:

Today’s intention is to practice working through a five round workout. None of the movements should be difficult or heavy enough to stop, but you will have to learn where and when to push on the workout.

Test yourself today, start aggressive and see if you can hold on for the remainder of the workout. DO NOT start the first round slow and expect to pick it up, today is not about pacing. Today we want you to be aggressive from the start and see what you’re capable of. Challenge yourself to go unbroken on the jumping lunges and straight leg sit-ups.

At-Home Workout (Limited Equipment)

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 second Static Squat Hold
30 seconds of Russian Baby Makers
30 seconds of Downward Dog Stretch
30 seconds of Supine Lying Leg Lifts
30 seconds of Hollow Hold
Rest 30 seconds

When the running clock reaches 10:00, perform the following…

Three sets, increasing intensity each set, of:
50 Meter Run or 10/7 Calorie Bike/Row
5 Burpees
5 Jumping Squats
Rest 30 seconds

When the running clock reaches 18:00, perform the following…

Five rounds for time of:
20 Wall Ball Shots*
15 Dumbbell or Kettlebell Deadlifts
100 Meter Run OR 15/10 Calorie Bike/Row

*Substitute 15 Thrusters if you do not have a wall ball.

Time Cap = 16 minutes

When the running clock reaches 40:00, perform the following…

Three sets of:
60 seconds of Weighted Front-Leaning Rest
10-15 Alternating Biceps Hammer Curls
10-15 Bodyweight Triceps Extensions
100 Meter Overhead Carry
Rest 60 seconds

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
Today’s intention is to practice working through a five round workout. None of the movements should be difficult or heavy enough to stop, but you will have to learn where and when to push on the workout.

Test yourself today, start aggressive and see if you can hold on for the remainder of the workout. DO NOT start the first round slow and expect to pick it up, today is not about pacing. Today we want you to be aggressive from the start and see what you’re capable of. Challenge yourself to go unbroken on the wall balls and dumbbell or kettlebell deadlifts.

Primary Training Session
Mobility & Activation
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat

*Sets 1-2 = 3 reps @ 65-70%
*Sets 3-4 = 3 reps @ 75-80%
*Sets 5-6 = 3 reps @ 80-85%

B.
Build to today’s heavy…
Snatch x 1.1.1
(reset 2-3 seconds between reps)

Drop back down to 65%, and then…

Build to today’s heavy…
Snatch x 1.1
(reset 2-3 seconds between reps)

Drop back down to 65%, and then…

Build to today’s heavy…
Snatch x 1 rep

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

C.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Dumbbell Box Step-Ups (One Dumbbell to 24″/20″ Box)

D.
Three sets of:
Double Kettlebell Romanian Deadlift x 12 reps @ 3011
Rest as needed

E.
Three sets of:
Single-Leg Barbell Glute Bridge x 10 reps each leg
Rest as needed

F.
Three sets of:
Lunge Position Landmine Press (right arm) x 10 reps
Rest 30 seconds
Landmine Row (right arm) x 10 reps
Rest 30 seconds
Lunge Position Landmine Press (left arm) x 10 reps
Rest 30 seconds
Landmine Row (left arm) x 10 reps
Rest 60 seconds

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
Every 5 minutes, 30 minutes (6 sets) for times of:
Assault Bike x 20% of 20 Minute Max Calorie Total

For example, if you achieved 300 calories on your 20-minute test, you will perform 60 calories as fast as possible for each of the six intervals. Rest the remaining time, and aim for consistent intervals.

Aerobic Conditioning Accessory Option
Eight sets for times of:
25/18 Calorie Assault Bike
Rest 30 seconds
25/18 Calorie Row
Rest 30 seconds
25/18 Calories Ski-Erg or Burpees
Rest 2 minutes

Same movements as last week. Goal is to hold sub-60 seconds on each of the machines.