April 7, 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.

Every minute, on the minute, for 15 minutes:
Minute 1: 6 Alternating Lateral Lunges + 6 Alternating Reverse Lunges
Minute 2: 45 Second Prone Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps possible in 20 minutes of:
200 Meter Run
20 Jumping Air Squats
15 Sit Ups
10 Push Up + Alternating Knee Crunch

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:

The intention of today’s session is practice finding your time to shine. Pick where in the workout that you want to be focused and push yourself.

You cannot “go hard” the entire 20 minutes, but you can pick a section of this workout to perform at your best. Maybe it is that you want to do the jumping air squats and alternating lunges fast without taking a rest, or you want to really see how consistently fast you can keep those run times. Pick a goal that you want to accomplish and use that to motivate yourself across the 20 minutes.

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.

Every minute, on the minute, for 15 minutes:
Minute 1: 6 Alternating Lateral Lunges + 6 Alternating Reverse Lunges
Minute 2: 45 Second Prone Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps possible in 20 minutes of:
20/15 Calorie Row or Calorie Assault Bike or 200 Meter Run
20 Wall Ball Shots
15 Sit Ups
10 Push Up + Alternating Knee Crunch

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
The intention of today’s session is to practice finding your time to shine. Pick where in the workout that you want to be focused and push yourself.

You cannot “go hard” the entire 20 minutes, but you can pick a section of this workout to perform at your best. Maybe it is that you want to do the 15 wall ball shots and 15 jumping lunges unbroken without taking a rest, or that you want to really see how consistently fast you can keep those run times. Pick a goal that you want to accomplish and use that to motivate yourself across the 20 minutes.

Primary Training Session
A.
Three rounds of:
10 Glute Ham Raises @ 2011
10 Front-Racked Double Kettlebell Squats (16-24/12-16 kg) @ 31X1
10 Calorie Assault Bike
10 Double Kettlebell Deadlifts (16-24/12-16 kg)
10 Double Kettlebell Thrusters (16-24/12-16 kg)
10 Calorie Assault Bike

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

C.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean + Jerk

Build across the 10 sets to something heavy for today.

D.
Complete as many rounds and reps as possible in 4 minutes of:
4 Thrusters (135/95 lbs)
4 Muscle-Ups

When the running clock reaches 8:00…

E.
Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (135/95 lbs)
8 Toes-to-Bar

When the running clock reaches 16:00…

F.
Complete as many rounds and reps as possible in 4 minutes of:
8 Overhead Squats (135/95 lbs)
8 Chest-to-Bar Pull-Ups

G.
Three sets of:
Renegade Row x 4-6 reps
Rest 90 seconds
Extended Plank x 60 seconds
immediately followed by…
20 seconds of Med Ball Slams x Max Reps
Rest as needed

Renegade Row: Push-Up, Row Left, Push-Up, Row Right = 1 rep

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.

Gymnastics Skills Accessory Option
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Heavy Rope Double-Unders x 50 reps

Strongman Accessory Option
A.
Three sets of:
30 seconds of GHD Sit-Up
30 second Supine Hold
100-Foot Farmers Carry (100/70 lbs)
100-Foot Handstand Walk
100-Foot Sandbag Carry (Heavy)
Rest 4 minutes

B.
Three sets of:
Banded Glute Bridge x 30 reps
Banded Hamstring Curl x 30 reps
Banded Good Morning x 30 reps

C.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.

Mixed-Modal Capacity Accessory Option
Against a 90-second running clock…
10 Goblet Squats (32/24 kg)
10 Double Dumbbell Ground to Overhead (50/35 lb DBs)
Max Calories of Assault Bike in remaining time
Rest 90 seconds and repeat for a total of EIGHT sets.