Workouts this Week

Courtesy of Invictus Fitness

Martin Luther King Jr Day

OPEN GYM - No Coached Classes

Warm-Up: 10 Min AMRAP of:

10/7 Cal Bike or Row

3/3 - Slow Inch Worms/ Toe Touches (Think Slow Toe-to-Bar)

10 - Alternating Scorpion Stretches

30 Sec - Mountain Climber Stretch Each Leg / 10 Air Squats

10/5/5 - Sec Dead Hang, Knee-Ups & Progressive Tight Kipping

A. Every 2 minutes, for 40 minutes (5 sets) for max calories:

Station 1 - 90 sec Bike/Row (for cals)

Station 2 - 15 Toe-to-Bar (Mods: Knee-to-Elbow, Kipping Leg Raises or Sit-Ups)

Station 3 - 30 Push-Ups (Mods: Banded Push-Ups or Knee Push-Ups)

Station 4 - 50 Air Squats To a Med Ball (or an Object Below Parallel)

Note modifications and number of cals on bike/row for each round.

Tuesday

Warm-Up: 10 Min AMRAP of:

30 Sec - Double/Single-Under Work

10 - Alternating Scorpion Stretches

30 Sec - Mountain Climber Stretch Each Leg

10/5 - Alternating Cossack Squats and KB Goblet Squats

10/5/5 - Sec Dead Hang, Scap Pull-Ups & Progressive Tight Kipping

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

Back Squat

Set 1 - 6 reps @ 65%

Set 2 - 4 reps @ 75%

Set 3 - 2 reps @ 80%

Set 4 - 2 reps @ 85%

Set 5 - 2 rep @ 90%

Set 6 - Max reps @ 85%

B. Five rounds for time of:

40 Double-Unders (Mods: Single-Unders)
10 Goblet Squats (53/35)
10 Pull-Ups (Mods: Banded Kipping Pull-Ups or Ring Rows)

Wednesday

Warm-Up: 10 Min AMRAP of:

200m Row

3 - Slow Inch Worms (Think slow burpee)

5/5 - Single Leg Glute Bridges

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

30 Sec - Mountain Climber Stretch / Hip Opening

A. For time:

"The Back 40"
50/40 Cal Row or Bike
40 Deadlifts (225/155 lbs)

50/40 Cal Row or Bike

B. Three sets of:

Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes

and hamstrings for as long as you can hold)


Rest 2 minutes

Thursday

Warm-Up: 10 Min AMRAP of:

200m Row

10 - Alternating Scorpion Stretches

10/5 - Alternating Cossack Squats and Banded Overhead Squats

3/3/3 - Muscle Snatch, Overhead Squat and Tempo Press form Behind the Neck

1/20 - Wall Walk and a 15-20 Second Handstand Hold

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

3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee - pause at a full stop

for 1 full second in each starting position)

B. Every 5 minutes, for 20 minutes (4 sets):

In 3-minutes...

500/450m Row
Max Reps of Overhead Squats (115/75 lbs)

Rest 2 minutes

Repeat for a total of four (4) sets. 

Note your total number of overhead squats completed.

Friday

Warm-Up: 10 Min AMRAP of:

20-30 Jumping Jacks (Focus on scap activation)

10 - Alternating Scorpion Stretches

5 - Push-Ups with Double Shoulder Tap

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

5/5 - Tempo Strict Press (Front & Behind the Neck)

10 - Box Jumps or Step-Up Overs (Focus on Footwork)

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

Strict Press

Set 1 - 3 reps @ 60-65%
Set 2 - 3 reps @ 65-70%
Set 3 - 3 reps @ 70-75%

Set 4 - 8 reps @ 75+%

Set 5 - 8 reps @ 75+%

Set 6 - 8 reps @ 75+%

The goal is to perform sets 4-6 at 4-5% more than you used for last week’s set of 10 reps.

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

4 Strict Handstand Push-Ups (Mods: HSPU to a Mat, Piked HSPU or Push-Ups)
6 Burpee Box Jump-Overs (24/20) (Mods: Burpee Box Step-Overs)
12 Kettlebell Swings (53/35)

Saturday & Sunday

SATURDAY TEAM WORKOUTS ARE BACK!

 

9a - 10:30a:

If you are interested in bringing a friend to join in on the fun please let Todd or Cory know.

Specialty Sunday

7:30a - 9a

Endurance (with Coach Jim)

9:15a - 10:15a

No Mobility until Further Notice

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

Invictus Pull-Up for Beginners Program:

Download PDF

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