Workouts this Week

Courtesy of Invictus Fitness

Monday

Warm-Up: 10 Min AMRAP of:

20 - Jumping Jacks

5/5 - Scorpion Stretches

5 - Inchworm to Up Dog (Focus on Stretching the Hamstrings)

5/5 - Slow Strict Press Front & Back (Focus on opening up the front rack and shoulder blades)

30 Sec of Hanging & Kipping Progressions (Work Toward a Pull-Up)

A. Every 2 minutes, for 10 minutes (5 sets) of:

Strict Press x 3 reps

Sets 1-3: 75% of 1-RM
Sets 4-5: 80-85% of 1-RM

C. For time:

"Benjamin Push-Up"
100 Push-Ups at a 11x1 Tempo* (Mods: Push-Ups from Knees or Banded Push-Ups)

(You must pause for 1 second at the top of each rep with locked out elbows)

*Every time you break a set of push-ups, perform 10 Russian KB Swings (70/53)

Tuesday

Warm-Up: 10 Min AMRAP of:

10/7 Cal Row

3 - Slow Inch Worms to a Press-Up

30 Sec - Mountain Climber Stretch (Each Leg)

5/5 - Heavy KB Deadlift & Russian Swings

10 - Box Step-Ups/Jumps

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

Deadlift
Set 1 - 5 reps @ 55%
Set 2 - 5 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%

Build as heavy as you can with proper mechanics. Compare results to back in September.

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

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

Wednesday

Warm-Up: 10 Min AMRAP of:

10/7 Cal Bike/Row

20 Sec - Mountain Climber Stretch (Each Leg)

3 - Slow Inch Worms to a Press-Up

​​30 Sec Goblet Squat Hold

5/5 - Single Arm KB Thrusters

A. Every 2:30, for 10 minutes (4 sets):

Front Squat
Set 1 - 2 reps @ 85%
Set 2 - 1 rep @ 90%
Set 3 - 1 rep @ 95%
Set 4 - Max reps @ 85%

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

30/20 Cal Bike/Row
20 Thrusters (95/65 lbs)
10 Bar-Facing Burpees

Thursday

Warm-Up: 10 Min AMRAP of:

30 Sec of Double/Single Under Work

30 Sec of Mountain Climber Stretch (Each Leg)

5/5 - Scorpion Stretch (Slow and Controlled)

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

30 Sec of Hanging to Open Shoulders

A. For Quality:

Row x 60 seconds (70-75% perceived effort)

 

Followed by 2 Rounds of...

30 Sec Plank Shoulder Taps
10-15 Slow & Controlled Scap Pull-Ups
2-4 Wall Climbs
10 Box Jumps

Followed by...

Row x 60 seconds (80-85% perceived effort)

B. For time:

1000/850m Row
50 KB Swings (53/35) or Ball Slams (20/15)
150 Double-Unders (Mods: Single Unders)
100 Goblet Reverse Lunges
150 Double-Unders (Mods: Single Unders)
50 KB Swings (53/35) or Ball Slams (20/15)
1000/850m Row

Friday

Warm-Up: 10 Min AMRAP of:

30 Sec of Jumping Jacks

5/5 - Scorpion Stretch (Slow and Controlled)

​​30 Sec Goblet Squat Hold

5/5 - 3 Sec Tempo Air Squats / Reg Tempo Air Squats

30 Sec of Hanging then Kipping Progressions (Work Toward a Pull-Up)

A. Every 2 minutes, for 12 minutes (6 sets):

Split Jerk

Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk
Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk

B. For time:

30 Toes to Bar (Mods: High Kipping Leg Raises or Hollow Rock Sit-Ups)
30 Shoulder to Overhead (115/75 lbs)
30 Chest-to-Bar Pull-Ups (Mods: Pull-Ups, Banded Kipping Pull-Ups or Low Ring Rows)
30 Shoulder to Overhead (115/75 lbs)
30 Toes to Bar (Mods: High Kipping Leg Raises or Hollow Rock Sit-Ups)

Saturday

Open Gym - All Day

Sunday

Specialty Sunday

7:30a - 9a

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

9:15a - 10:15a

Mobility (with Coach Jesse)

(No Mobility Classes January 10th, 17th or 24th)

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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