November 18, 2022 – Masters Program

Mobility
5-7 Minutes Machine of Choice @ easy pace (nasal breathing only)

followed by …

Front Rack Partner Assisted Rack Stretch x 3-5 pulses per side

Warm-Up
Two sets of:
Glute Activation Warm-Up (20 seconds on rig/10 seconds off rig x 3 sets per side)
Side Plank Hold x 30 seconds per side (add leg raises to make it more challenging)
Donkey Kicks x 5 reps (or 5 attempts)

Knee Prehab
Two sets of:
Single Leg RDL x 10 reps per side @ 3111
Rest as needed
*4-Point Hops x 5 reps per leg
Rest as needed

*Jump forward, to the right, backwards, to the left = 1 rep. Control your landing and these are NOT max jumps.

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5-6 – 2 reps @ 85-88%
Rest as needed

B.
Captain America
35-54:
For time:
Row 1,000 Meters
Wall Balls x 50 reps (20 lbs to 10′ target; 14 lbs to 9′ target)
Rope Climbs x 10 reps
Wall Balls x 50 reps
Row 1,000 Meters

55+:
For time:
Row 1,000 Meters
Wall Balls x 40 reps (20 lbs to 9′ target; 10 lbs to 9′ target)
Rope Climbs x 8 reps
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 March, 7 2022

C.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 = 30-40 Second Alternating V-Up
Station 2 = 30-40 Second Plank Hold
Station 3 = 40-60 Second Hollow Hold
Station 4 = Rest

Athlete Notes: This is a workout to honor the amazing Matt Beals, a long time friend to Invictus and just an amazing dude! These movements are some of Matts favorite movements so you can thank him for this incredible workout. If you haven’t listened to the Invictus podcast featuring Matt then plan to do so this week by going here.

*If you don’t have access to a rope then perform 3 Strict Pull-Ups for every Rope Climb OR Rope Pull-Up Options from Floor

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.

Additional Work
Strict Ring Muscle-Up Progressions –

*Make sure you are familiar with the false grip. If you aren’t then please check out this video

One set of:
Extensor Stretch for False Grip x 30 seconds

Followed by. . .

One set of:
False Grip Static Hang x 10-20 seconds
Rest 30 seconds
Full Support Hold x 20 seconds + Catch Position Hold x 10 seconds
*Lower from full support to the catch position hold via ring dip negative.

Followed by. . .

Every minute, on the minute, for 5 minutes:
Strict Chest to Ring Pull-Up OR Band Assisted Strict Ring Muscle Up OR Strict Ring Muscle-Up x 1-2 reps