Workouts this Week

Courtesy of Invictus Fitness

Monday

Warm-Up: 10 Min AMRAP of:

20 - Double/Single-Unders or Penguin Taps

10 - Alternating Scorpion Stretches

3 - Slow Inch Worms to a Press-Up

5/5 - Tempo Barbell Press in Front and Back

10/5/5 - Sec Dead Hang, Scap Pull-Ups & Progressing Kips

A. Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:

Strict Press
Set 1 - 5 reps @ 75%
Set 2 - 3 reps @ 80%
Set 3 - 1 reps @ 85%
Set 4 - 3 reps @ 87%
Set 5 - 2 reps @ 90%
Set 6 - 1 rep @ 95%

B. Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Pull-Ups (Mods: Banded Pull-Ups or Ring Rows)
10 Push Presses (115/75 lbs)
30 Double-Unders (Mods: Single-Unders)

Tuesday

Warm-Up: 10 Min AMRAP of:

200m Run/Row

5 - Push-Up with Double Should Taps 

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

10/5 - Sec Goblet Squat Hold and Goblet Squats

10/5/5 - Sec Dead Hang, Knee-Ups & Progressing Kips

A. Every 5 minutes, for 30 minutes (6 sets) for times:

"Baseline Interval Test"
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots

If this volume is too high please remove 5 reps from each movement. Note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times - the sum of your six sets times.

Wednesday

Warm-Up: 10 Min AMRAP of:

200m Row/Run

10 - Alternating Scorpion Stretches

5 - Push-Up with Double Should Taps 

30 Sec - Mountain Climber Stretch Each Leg

3/3/3 - Muscle Snatch, Behind the Neck Press and Overhead Squats

A. Every 2 minutes, for 16 minutes (8 sets):

Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today's heavy.

B. Ten rounds for time of:

"Ingrid"
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees

Compare your results to back in February.

Thursday

Warm-Up: 10 Min AMRAP of:

200m Run

3 - Slow Inch Worms to a Press-Up

5/5 - Glute Bridges

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

5/5 - Empty Barbell Deadlift and Good Mornings

A. Four sets of:

Deadlift x 5 reps @ 20X1 (Work up to a heavy set)
Rest 90 seconds
Single Arm Dumbbell Row x 5/5 reps @ 2111 (Each Arm)
Rest 90 seconds

B. For time:

21 Deadlifts (205/145 lbs)
400m Run
15 Deadlifts
400m Run
9 Deadlifts
400m Run

Friday

Warm-Up: 10 Min AMRAP of:

10/7 Cal Bike or Row

3 - Slow Inch Worms to a Press-Up

5 - Push-Up with Double Should Taps 

10/5 - Sec Goblet Squat Hold and Goblet Squats

1 - Wall Walk and a :30 Sec Handstand Hold

A. Every 3 minutes, for 18 minutes (6 sets):

Back Squat

Set 1 - 5 reps @ 65-70%
Set 2 - 3 reps @ 75-80%
Set 3 - 1 rep @ 85-90%
Set 4 - 6 reps @ 80%
Set 5 - 6 reps @ 80%
Set 6 - 6 rep @ 80%

 

B. Every minute, on the minute, for 3 minutes for max reps or calories:

Min 1 - 30 seconds of Bike or Row
Min 2 - 30 seconds of Dumbbell or Kettlebell Goblet Squats
Min 3 - 30 seconds of Alternating Single-Arm Devil's Press

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

- # of Cals completed during :30 test
- # of Goblet Squats completed during :30 test
- # of Devil's Press completed during :30 test

Saturday

Open Gym - All Day

Sunday

Specialty Sunday

7:30a - 9a

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

9:15a - 10:15a

No Mobility until Later this Summer

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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