Workouts this Week

Courtesy of Invictus Fitness

Monday

Today we are honoring the family of Breonna Taylor. Whether working out at home or at the gym, we ask that all of you participate in this special warm up and workout. Post your results on the gym whiteboard or to GroupMe.

"To us, their parents, they are our children, our babies. You can't just cut down someone's baby and say, "Oh well." No amount of money can fill the hole that loss would leave."

- Charles M. Blow, Columnist, New York Times

Warm-Up - Learn & Act (For Quality)

Breonna Taylor and Perpetual Black Trauma - Read (NY Times Article)

What's Going On - Marvin Gaye - Listen (Thank You, Nick Faulkner)

Donate to Healing for Louisville - Action

Warm-Up Continued... 10 Min AMRAP of:

200m Run or Row

5/5 - Scorpion Stretch

5/5 - Glute Bridges

20 Sec - Mountain Climber Stretch Each Leg

5/5 - Strict Press in Front & Behind the Neck (Focus on controlling the bar)

5/5 - Good Mornings & Back Squats

Then 2 Rounds with an Empty Bar/Very Light Weight:

3 Muscle Clean, 3 Push Press

3 Power Clean, 3 Push Jerk

A. Every 2 minutes, for 20 minutes (10 sets):

1 Clean Lift-Off + Hang Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a hang clean.

B. "Our Children" For time:

15 Power Cleans (155/105 lbs)
30 Ring Dips or Push-Ups
10 Power Cleans
20 Ring Dips or Push-Ups
5 Power Cleans
10 Ring Dips or Push-Ups

Tuesday

Warm-Up - 10 Min AMRAP of:

200m Run & Row

30 Sec - Mountain Climber Stretch Each Leg

5 - Inchworm to Up Dog (Think Slow Burpees)

5/5 - KB Deadlifts and Goblet Squats (3 Second Hold)

30 Sec - Handstand Hold with a 2-3 second decent

30 Sec - Double/Single Under Work

A. Complete as many rounds and reps as possible in 12 minutes of:

500/450 Meter Row
50 Double-Unders or Single Unders
5-10 Strict Handstand Push-Ups or DB Strict Press

 

Rest 3 minutes, and when the running clock reaches 15:00

B. Complete as many rounds and reps as possible in 12 minutes of:

400 Meter Run
10-20 Wall Balls

Wednesday

Warm-Up - 10 Min AMRAP of:

200m Row or Run

3 - Inchworm to Up Dog (Slowly)

20 Sec - Mountain Climber Stretch Each Leg

5/5/5 - KB Deadlift, Russian and American Swings

5/5 - KB Suitcase Deadlifts

10 - Box Step-Ups or Jumps

A. Every 2 minutes, for 24 minutes (8 sets):

Deadlift
Set 1 - 5 reps @ 55%
Set 2 - 4 reps @ 65%
Set 3 - 3 reps @ 75%
Set 4 - 2 reps @ 85%
Set 5 - 1 rep @ 90%
Set 6 - 1 rep @ 95%
Set 7 - 1 rep @ 101%
Set 8 - 1 rep @ 101-105%

B. Complete as many rounds and reps as possible in 8 minutes of:

6 - Deadlifts (225/155 lbs)
12 - Box Jump/Step Overs (24″/20″)

The goal is to move fast so select a weight that allows you to perform all sets of DL unbroken.

Thursday

Warm-Up - 10 Min AMRAP:

10/7 Cal Bike or 200m Run

5/5 - Scorpion Stretch

5/5 - Shoulder Taps

30 Sec - Mountain Climber Stretch (Each Leg)

30 Sec - Handstand Hold

30 Sec - Kipping Progressions (Work to a Chest to Bar or Muscle Up)

A. Every 90 Seconds for 15 minutes (5 sets of each):

St. 1: - 3-5 Muscle-Ups, Kipping Pull-Ups or Low Ring Rows
St. 2: - 25 Ft. Handstand Walk or Handstand Hold for 30 - 45 Seconds

B. Against a 90-second clock... (3 sets) for reps:

15/10 Calories of Assault Bike (or 200 Meter Run)
Max Reps of Jumping Lunges or Box Step-Ups


Rest 90 seconds, and repeat for three (3) sets. Note number of jumping lunges/box step-ups completed in each of the three sets, then sum them for a total score.

Friday

Warm-Up:

200m Row

5/5 - Scorpion Stretch

30 Sec - Mountain Climber Stretch (Each Leg)

5/5/5 - KB Deadlift, Russian & American Swings

5 - KB Goblet Squats

30 Sec - Kipping Progressions (Work up to high kipping leg raises)

A. Every 3 minutes, for 15 minutes (5 sets):

Back Squat
Sets 1-3: 4 reps @ 80%
Sets 4-5: 8 reps @ 70%

B. Two sets for max reps, each against a 4-minute running clock, of:

500/450 Meter Row
15 - Thrusters (95/65 lbs)
Max Reps - Bar-Facing Burpees or Burpees
Rest 4 minutes between sets...

Saturday

Focus on family & friends, rest and self care.

Sunday

Specialty Sunday

 

7:30a - 9a

Endurance / P.A.C.E.R with Coach Jim

9:15a - 10:15a

Mobility with Coach Jesse

10:30a - 12:00p

Group Olympic Lifting Open Gym

Other At-Home Workout Sources

GRIT Strength Cycle Template (Deadlift, Squat, Press & Bench Press):

Link Here

Free Timer App We Use at the GYM:

Link Here

Comptrain Home Gym:

Link Here

Beyond the Whiteboard (Instagram)

Link Here

SwanStrong At-Home Workouts:

Download PDF

Move Fast List Heavy Home Workouts:

Download PDF

Invictus Pull-Up for Beginners Program:

Download PDF

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Columbus, Ohio 43204

(513) 477-0756

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