Workouts this Week

Courtesy of Invictus Fitness

Monday

 

Today we are honoring Antwon Rose. 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.

"When Antwon was 2 or 3 I would tell him, 'Kid, you're going to change the world. I don't know what you're going to do or how you're going to do it, but there's something special about you, and you're going to change the world.' I just had no idea that he would have to die in order for that to happen."

- Michelle Kenney, Mother 

Warm-Up - Learn & Act (For Quality)

I'm Antwon Rose's mother. My son had to be killed by police in order for him to change the world. - Read (ABC News)

Franklin County Board of Elections - Replacement Ballot Notice - Action (Double check your ballot)

MAGA? - PJ Morton (feat. Angela Rye) - Listen (Thank You, Nick Faulkner)

Warm-Up Continued... 10 Min AMRAP of:

200m Row or Run

5 - Inchworm to Up Dog (Slowly)

30 Sec - Mountain Climber Stretch Each Leg

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

30 Sec Kipping Progressions (Work to a T2B)

A. Take 20 minutes to build to today’s 2-RM Deadlift:

B. "Antwon" Complete as many rounds and reps as possible in 10 minutes:

6 - Deadlifts (225/155 lbs)
9 - DB/KB Push Press (50/35 lbs)
12 - Box Jumps or Step-Ups

Tuesday

Warm-Up:

30/20 Cal Bike or Row

A. Every 4 Minutes for Three sets of:

10 - KB Deadlifts
5/5 - Single-Arm Kettlebell Presses
5/5 - Alternating Reverse Lunges with Goblet Hold
5/5 - 
Single-Arm Kettlebell Thrusters

Rest...

B. Four sets for max calories/reps of:

90 seconds of Bike/Row for Calories
Rest 30 seconds
90 seconds of DB/KB Push Press (Single Arm)
Rest 30 seconds
90 seconds of Double or Single-Unders
Rest 30 seconds
90 seconds of Strict Pull-Ups, Pull-Ups or Ring Rows
Rest 30 seconds

Wednesday

Warm-Up: 10 Min AMRAP of:

200m Row

5/5 - Scorpion Stretch

5 - Inchworm to Up Dog (Hinge to Mimic T2B)

5/5 - Strict Press in Front & Behind the Neck (Snatch Grip)

5/5 - Barbell Snatch and Overhead Squat/Front Squats

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

Slow Pull Snatch + Snatch
(for the slow pull snatch, it should take 3 seconds to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a snatch)

Sets 1-2 - @ 65-70% of 1-RM Snatch
Sets 3-4 - @ 70-75% of 1-RM Snatch
Sets 5-6 - @ 75-80% of 1-RM Snatch
Sets 7-8 - @ 80+% of 1-RM Snatch

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

400 Meter Row
40 Double-Unders
10 Overhead Squats (155/105 lbs) or Front Squats

Thursday

Warm-Up: 10 Min AMRAP of:

10/7 Cal Bike

5/5 - Scorpion Stretch

3 - Inchworm to Up Dog

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

30 Sec - Kipping Progressions (on Rings if plan on MU)

30 Sec - Handstand Hold

A. 20 minutes of:

Pulling progressions for Banded Kipping, Kipping and Muscle-Ups. Keep you work periods short and focused with the intent of preparing for the workout.

B. Complete as many rounds and reps as possible in 20 minutes of:

"Nate"
2 Ring Muscle-Ups or Chest to Bar Pull-Ups or Strict Pull-Ups or Low Ring Rows
4 Strict Handstand Push-Ups or Strict Dumbbell Press or Hand Release Push-Ups
8 Kettlebell Swings (32/24 kg)

Friday

Warm-Up: 10 Min AMRAP of:

200m Row

5/5 - Scorpion Stretch

3 - Inchworm to Up Dog

5 - KB Goblet Squat at 22X1

5/5 - KB Thrusters

30 Sec - Kipping Progressions (Leg Raises to T2B)

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

Back Squat
Sets 1-3 = 2 reps @ 88-90%
Sets 4-6 = 4 reps @ 80-83%

B. Three rounds for time of:

15 Thrusters (95/65 lbs)
15 Toes-to-Bar, V-Ups or Sit-Ups

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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