February 22, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Thoracic Iso Holds

Followed by…

One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps

Then…

A.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.

B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

Compare your results to December 1, 2020. This is a re-test of an Invictus benchmark workout…hit it hard!

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND 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.

Warm-Up.

When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jog in Place
30 Seconds of Right Leg Single Leg Airplanes
30 Seconds of Left Leg Single Leg Airplanes
60 Seconds of Alternating Pigeon Stretches
30-60 Second Nose to Wall Handstand Hold
30 Seconds of Down Ups
30 Seconds of Running Man Line Jumps
Rest 30 Seconds

When the running clock reaches 15:00, perform the following…

Every 10 minutes for 30 minutes (3 sets of):
Run 400 Meters

Followed by…

Three rounds of:
15 Deadlifts
12 Push-Press
9 Burpees Over an Object

Followed by…

Run 200 Meters

NO EQUIPMENT SUGGESTIONS:
Run 400 Meters – Substitute 60 Seconds of Jumping Jacks AND 60 Seconds of Mountain Climbers
Deadlifts – Substitute Ground to Sky Reaches
Push-Press – Substitute Plank Kick Throughs with Hand Tap
Run 200 Meters – Substitute 60 Seconds of Smurf Jacks

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

*Use the “Mind Muscle” Video Playlist for ideas!