May 30, 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.

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders or Crisscross Line Jumps
10 Bent-Over Backpack Rows
20 Alternating Reverse Lunges with Goblet Hold

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders or Crisscross Line Jumps
20 Backpack Squat Cleans

Coaches Note:

Today’s intention is to fight the voice in your head telling you to rest. Ten minutes is no short amount of time to perform constant movement, but these reps are kept in smaller sets to allow you to attack each station and smoothly move to the next exercise.

You will find good benefit to your score to pace the run and push the other stations.

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.

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders
16 Kettlebell Sumo Deadlifts
12 Alternating Reverse Lunges with Goblet Hold

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders
8 Single-Arm Dumbbell Power Cleans (Right Arm)
8 Single-Arm Dumbbell Power Cleans (Left Arm)
12 Alternating Reverse Lunges with Goblet Hold

Coaches Note:
Today’s intention is to fight the voice in your head telling you to rest. Ten minutes is no short amount of time to perform constant movement, but these reps are kept in smaller sets to allow you to attack each station and smoothly move to the next exercise.

You will find good benefit to your score to pace the run and push the other stations.

Primary Training Session
A.
For breathing efficiency and movement quality:
30 Bar-Facing Burpees
50 Overhead Squats (20/15 kg)
1000 Meter Row

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 2 minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean

Perform all sets 2-4% heavier than two weeks ago.

C.
Every 90 seconds, for 15 minutes (10 sets):
Jerk x 1 rep
(pause 2-3 seconds in receiving position on every rep)

*Sets 1-3 – 65-70% of 1-RM Jerk
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

D.
Five rounds for time of:
6 Bar Muscle-Ups
12 Dumbbell Hang Squat Cleans (50/35 lb DBs)

Rest exactly 5 minutes, and then…

Five rounds for time of:
10 Burpee Box Jump-Overs (24″/20″)
20 Wall Ball Shots (30/20 lbs)

Compare results to April 25, 2020.

E.
Every minute, on the minute, for 12 minutes (4 sets) of:
Interval 1 – V-Up x 30 seconds
Interval 2 – Hollow Rock Hold x 30 seconds
Interval 3 – Russian Twists x 30 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.

Strength Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps

Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one

B.
One set of:
Deadlift x Max Reps @ 21X1
(open your hand every time you set the weight down to reset for the next lift; choose a weight that will allow you to get approximately 15 reps)

Immediately followed by. . .

Sled Drag x Max Distance
(choose a heavy load, but one that will allow you to get approximately 100-feet)

C.
Four sets of:
100-Foot Harnessed Sled Drag
400 Meter Run
Rest 4 minutes

Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your last set.

Running Endurance Option
For time:
Run 1600 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 2400 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 1600 Meters @ 85% of 5k PR pace

Rowing Endurance Option
For time:
Row 2000 Meters @ 85% of 5k PR pace
Row 500 Meters @ 65-70% of 5k PR pace
Row 3000 Meters @ 85% of 5k PR pace
Row 500 Meters @ 65-70% of 5k PR pace
Row 2000 Meters @ 85% of 5k PR pace