Mobility, Activation & Warm-Up
Spend 5 minutes with a LAX ball to your pecs
and then …
x 10 reps in each plane
and then …
Plank with Forward Reach x 10 reps
Plank with Lateral Reach x 10 reps
and finish with …
3 Minutes Row @ easy pace
5 Wall Bridge Walk Down & Ups
2 Minutes Row @ medium pace
Wall Walk x 2 ascents
A.
Every minute, on the minute, for 6 minute (3 sets) of:
Interval 1 – Wall Facing Handstand Marching
x 30 reps
Interval 2 – Kick-Up to Handstand on Wall (with hands turned out) x 10 reps
B.
If you can Handstand Walk then complete the following …
Every 3 minutes, for 9 minutes, complete (3 sets):
40 Double-Unders
60 Seconds Max Distance Handstand Walk*
*You can come down as often as you need
If you can not Handstand Walk then complete the following …
Every 3 minutes, for 9 minutes, complete (3 sets):
40 Double-Unders
60 Seconds Max Wall Climbs
Scale the double-unders to a rep scheme that allows you to be done with that movement in 60 seconds or less or complete with single-unders.
C.
“Al Police”
35-54:
For time:
40 Deadlifts (185/155 lbs)
30 Strict Handstand Push-Ups
20 Power Snatches (135/95 lbs)
10 Ring Muscle-Ups
55-59:
For time:
40 Deadlifts (155/135 lbs)
30 Push-Presses (95/65 lbs)
20 Power Snatches (95/65 lbs)
5 Ring Muscle-Ups/5 Ring-Dips
60+:
For time:
40 Deadlifts (155/135 lbs)
30 Push-Presses (85/55 lbs)
20 Power Snatches (85/55 lbs)
10 Stationary Dips
Time Cap: 15:00
Scaling Options:
Strict Handstand Push-Ups
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Ring Muscle-Ups
Low Ring Muscle-Up Transition
Ring-Dips
Al Police is another long time friend of Invictus and this workout is in honor of him! These are a few of his favorite movements that he not only loves but excels at! Enjoy this fun one and make sure to post your times and thoughts about the workout! The last time we tackled this workout was on January 30, 2018.
Additional Optional Running Endurance Session
Run a 5K with family and friends!
I couldn’t do part A or b because of a really sore elbow, so I replaced that with some skill work that I could do.
C.
60+ In 6:38
Deadlifts: 20-6-4-3-3-2-2. I should have broken it up in sets of 10, but I felt fine at 20 and I was surprised that I had to rest again at 26. It all went downhill from there.
Push-Press: 20-10
Power Snatches: 1s and 2s
Stationary Dips (Ring): 3-3-3-1
8:28. Fun one
DL- 25/8/7
STHSPU- 20/10
Snatch- some double but mostly single
MU-6/4
A. done
B. 50′, 60′, 50′ HSW
C. DL unbroken, HSPU: 10,10,5,5, snatches: singles finished this part in 4:29 then took 7:30 to do 5 mu. missed 7 times, no hips. Horrible MU today!!!!!