Workouts this Week

Courtesy of Invictus Fitness

Monday

Warm-Up: 10 Min AMRAP of:

200m Run/Row

30 Sec of Wrist Opening (each wrist)

20 Sec - Reverse Snow Angels (slow & controlled)

10/5 - Alternating Cossack Squats then Tempo Goblet Squats

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

A. Every 3:00, for 15 minutes (5 sets) of:

Back Squat (allow only one full breath cycle at the top of each rep)

Set 1 - 5 reps @ 70% of 1-RM
Set 2 - 3 reps @ 80%
Set 3 - 1 rep @ 90%
Set 4 - 5 reps @ 80-85%
Set 5 - Max Reps @ 78-80%

B. Three rounds for time of:

15 Pull-Ups (Mods: Banded Pull-Ups or Ring Rows)
15 Front Squats - 135/95 (Mods: Goblet Squats)
400m Run or Row

Tuesday

Warm-Up: 10 Min AMRAP of:

10/7 Cal Bike/Row

20 Sec - Double/Single-Unders or Penguin Taps

5 - Push-Up with Double Should Taps 

30 Sec - Mountain Climber Stretch Each Leg

5/5 - Tempo Press in Front & Back

A. Complete as many rounds and reps as possible in 30 minutes of:

30/22 Cal Bike or Row
30 Double-Unders Mods: Single-Unders or Plate Jumps)
30 Push Presses (95/65)
30 Alternating Back Rack Lunges (95/65) (Mods: Body Weight Lunges)
30 Push-Ups (Mods: Banded or Knee Push-Ups)

Wednesday

Warm-Up: 10 Min AMRAP of:

200m Row

3/3 - Slow Inch Worms / Toe Touches (focus on hinging with a tight belly)

5/5/5 - Kettlebell Deadlifts, Russian and American Swings

30 Sec - Mountain Climber Stretch Each Leg

10 - Box Jumps/Step-Ups (Focus on footwork)

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

3 Deadlift - Work up to a heavy for today.

3 Tall Box Jumps

B. Three rounds for time:

"Christine"
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20) (Mods: Step-Ups)

Compare results to back in May

Thursday

Warm-Up: 10 Min AMRAP of:

20 Jumping Jacks (Rotate at the scaps)

20 Sec - Reverse Snow Angels (slow & controlled)

5 - Push-Up with Double Should Taps 

10/10 - Alternating Cossack Squats then Plate Thrusters

5/5 - Tempo Press in Front & Back

A. Three sets for max reps of:

Unbroken Shoulder Press @ 75% of bodyweight
Rest 15 seconds
Unbroken Strict/Banded Pull-Ups or Low Ring Rows
Rest 3 minutes

Athletes should use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

B. For time:

10 Wall Balls (20/14 lbs)
1 Ring Dip (Mods: Parallette/Box Dips or Strict Push-Ups)
9 Wall Balls
2 Ring Dips
8 Wall Balls
3 Ring Dips
...
1 Wall Ball
10 Ring Dips

Friday

Warm-Up: 10 Min AMRAP of:

200m Run/Row

10 - Alternating Scorpion Stretches

10/5 - Alternating Cossack Squats then Tempo Plate Squats

3/3/3 - Muscle Snatch, Tempo Press from Back and Overhead Squats

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

A. Every 90 seconds, for 12 minutes (8 sets):

High Hang Snatch + Snatch @ 70-75% of 1-RM Snatch

(Perform one snatch from the high hang position, followed by a snatch from the floor;

focus on creating the exact same contact point for both)

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

400m Run or Row
10 Toes to Bar (Mods: Knee-to Elbow, Kipping Leg Raises or Knee-Ups
10 Hang Power Snatches (115/75) (Mods: Alternating DB Snatches)

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 / 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