December 19, 2020 – Masters Program

Mobility, Activation & Warm-Up
Spend 5 minutes with a LAX ball to your pecs and then …

Spend 5-10 minutes rolling out your traps and pecs.

and then …

CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs

x 10 reps
Victory x 10 reps
90/90 Drill

x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage. Finish with the elbow at your side and wrist in line with the elbow)

A.
If you have Handstand Walks then complete:
If you are not yet familiar with proper hand and foot placement for a Kick to Handstand, please watch this VIDEO.

Spend 2 minutes working on Handstand Marching.

Followed by. . .

Every minute, on the minute, for 6 minute (3 sets) of:
Interval 1 – Back-To-Wall Handstand Marching x 30 reps
Interval 2 – Kick-Up to Handstand on Wall (with hands turned out) x 10 reps

Followed by. . .

Every 90 seconds, for 6 minutes (4 sets) of complex
Handstand Marching x 10 reps + Handstand Walk x max distance

If you do not have Handstand Walks then complete:
Spend 2 minutes working on proper hand and foot placement for a Kick To Handstand.

Followed by. . .

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 15-20 reps
Interval 2 – Wall Climb x 2 reps
Interval 3 – Wall Slide x 7 reps @ 2020

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Single Leg Thigh Taps on Box x 20 reps
Interval 2 – Hand Plank Shoulder Taps x 30 rep

B.
Every minute, on the minute, for 5 minutes:
20 Double-Unders
4 Hang Power Snatch

35-49: 105/75 lbs
50-54: 95/65 lbs
55+: 85/55 lbs

Practice cycling your hang power snatches with this short piece. Vary your hand grip and see how quickly you can bring that bar back down into your next rep while still hitting full range of motion. Adjust the number of double-unders so that they only take 15 seconds or less.

C.
35-54:
“Captain America”
Row 1,000 Meters
Wall Balls x 50 reps (20 lbs to 10′ target; 14 lbs to 9′ target)
Rope Climbs x 10 reps or 40/30 Strict Pull-Up
Wall Balls x 50 reps
Row 1,000 Meters

55+:
“Captain America”
Row 1,000 Meters
Wall Balls x 40 reps (20 lbs to 9′ target; 10 lbs to 9′ target)
Rope Climbs x 8 reps 35/25 Strict Pull-Ups
Wall Balls x 40 reps
Row 1,000 Meters

Time Cap: 25 minutes

This is a workout to honor the amazing Matt Beals, a long time friend to Invictus and an overall bad a$$! These movements are some of Matts favorite movements so you can thank him for this incredible workout. ?

Please compare to August 28, 2018.

Additional Optional Running Endurance Session
Two sets of:
2000 Meter Run
Rest 4-6 minutes