May 5, 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…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 seconds Static Squat Hold
20 Mountain Climbers

immediately into…

Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg

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. Perform this at 75-80% effort.

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

Complete rounds of 21, 15 and 9 reps for time of:
V-Ups
Backpack/Object Romanian Deadlifts
(hug the backpack/object tight to your chest, then push your hips back and hinge until you feel the end of your hamstring’s active range of motion)

Rest until the running clock reaches 28:00, and then perform the following…

For time:
21 Burpees
42 Alternating Reverse Lunges
15 Burpees
30 Alternating Reverse Lunges
9 Burpees
18 Alternating Reverse Lunges

Rest until the running clock reaches 38:00, and then perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
10 Backpack Hang Clean and Press
10 Backpack Strict Press
25 Sit-Ups

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:
Today’s intention is to move with quality reps as fast as possible.

The first conditioning interval places a stronger emphasis on movement quality – the better you move, the more effective these exercises will be. The second and third intervals will force you to push your pace with relatively simple movement patterns that will keep your heart racing. Rest assured that the faster you complete your tasks, the more rest you’ll enjoy before the next interval.

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…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 seconds Static Squat Hold
20 Mountain Climbers

immediately into…

Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg

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. Perform this at 75-80% effort.

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

Complete rounds of 21, 15 and 9 reps for time of:
V-Ups
Dumbbell Deadlifts

Rest until the running clock reaches 28:00, and then perform the following…

For time:
21 Burpees
42 Alternating Reverse Lunges
15 Burpees
30 Alternating Reverse Lunges
9 Burpees
18 Alternating Reverse Lunges

Rest until the running clock reaches 38:00, and then perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
14 Single-Arm Dumbbell Clean and Jerk (7 Left; then 7 Right)
28 Sit Ups

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:
Today’s intention is to move with quality reps as fast as possible.

The first conditioning interval places a stronger emphasis on movement quality – the better you move, the more effective these exercises will be. The second and third intervals will force you to push your pace with relatively simple movement patterns that will keep your heart racing. Rest assured that the faster you complete your tasks, the more rest you’ll enjoy before the next interval.

Primary Training Session
A.
For times:
1000 Meter Row
Rest 2 minutes
60/40 Calories of Assault Bike

Rest 2 minutes, and then. . .

Two sets of:
500 Meter Row
Rest 90 seconds
30/22 Calories of Assault Bike
Rest 90 seconds

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 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the 3 sets.

Followed by….

Every 2 minutes, for 10 minutes (5 sets):
Snatch Push Press + 2 Overhead Squats

Build over the course of the 5 sets.

C.
In 20 minutes, build to a 3-RM Hang Snatch

D.
Complete as many rounds and reps as possible in 8 minutes of:
6 Muscle-Ups
12 Overhead Squats (155/105 lbs)

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.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 30 seconds
Banded Face Pulls x 30 reps @ 2010
Rest as needed

B.
Four sets of:
Med Ball Rotating Side Toss (Right) x 10-15 reps
Immediately followed by…
Right Side Tall Kneeling ISO Anti-Rotation Hold

x 30 seconds
Rest 30 seconds
Med Ball Side Rotating Side Toss (Left) x 10-15 reps
Immediately followed by…
Left Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
Kettlebell Biceps Curls x 8 reps
Rest as needed

Strongman Accessory Option
A.
Four sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 90 seconds
Wide-Grip Supinated Strict Pull-Ups x 5 reps (add weight if possible)
Rest 2 minutes

B.
Four rounds for time of:
100-Foot Hand-Over-Hand Rope Pull
100-Foot Low Handle Sled Push Back to Starting Point

The sled should be loaded with a weight that allows you to keep moving for the 4 rounds BUT having a 50/50 chance of completing the last two unbroken. If you do not have access to a 100-Foot Rope perform 2 Legless Rope Climbs from a seated position.

C.
For time:
200 Meter Sandbag Carry (150/100 lbs; Bear Hug Hold)

Aerobic/Gymnastics Skills Option
A.
Handstand Balance Practice
Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.

B.
Four sets of:
30/20 Calories of Assault Bike
10 Strict Toes-to-Bar
15 Strict Handstand Push-Ups to 0-4″ Deficit
400 Meter Run
20 GHD Sit-Ups
100-Foot Handstand Walk
Rest 2 minutes