August 7, 2023 – Masters Program

**REMINDER**

You may notice that on SugarWOD our products are changing. If you want more options and access to our Invictus Masters Program then we recommend switching to the Masters Program on SugarWOD!

Switch Your Subscription to SugarWOD for Additional Benefits! Why make the switch? There are so many reasons! All of the athletes who use this platform to access their programming absolutely LOVE it. Here’s why…

Larger Community + More Options This is something we hope you will find super beneficial…In addition to the Masters program, you will also have access to the Invictus Athlete Program! We are doing this to give you the flexibility to switch up your training program as needed depending on your unique needs, and as you get closer to that magic number that designates you as an “age group” athlete. In doing this, you will also have the opportunity to interact with a larger group of athletes from around the world, expanding your support network! Yes, you get two programs for the price of one on SugarWOD!

Benchmark Tracking. Say a workout, like “Fran”, comes up on the board. If you have been keeping track of your workouts then you will know what your old “Fran” time is. Say your old time was 5:45 with the prescribed amount of weight. That was 4 months ago. You can now set a new goal, say 5:15. By keeping better track of your workouts, you can set realistic goals.

Record Numbers & PRs. Besides knowing your numbers, keeping track of your workouts on SugarWOD will also be handy because it will automatically provide that 85% of your 1RM Deadlift – or whatever percentage you need – for you. No more workout math! Just log your score on Invictus’s whiteboard or in your own personal logbook. PRs are automatically calculated so you can see your progress and celebrate improvements!

See Workouts in Advance. You are able to view the upcoming week’s workouts on Sunday evenings so you can better plan your day, warm-ups, and other activities around what is programmed.

If you’d like to make the switch to the SugarWOD app to follow the Invictus Athlete or the Invictus Athlete+ Program then please email info@invictusathlete.com to notify them of your subscription cancellation on the website. Then, you can subscribe here.

Mobility
Band Distracted Hip Flexor Stretch x 60 seconds per side
Isometric Dead Bug x 60 seconds

Activation & Warm-Up
Three sets of:
Goblet Squat x 5 reps @ 3231
Lateral Box Step-Overs x 10 total reps (unweighted or light dumbbells)

and finish with …

Standing Kettlebell March x 60 seconds (slow and controlled)

A.
Front Squat

Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 75%
Set 3 – 1 rep @ 80%
Set 4-6 – 1 rep @ 85%
Rest 1-2 minutes between sets

B.
Every 60 seconds, for 4 minutes, complete (4 sets):
Tall Clean + Jerk x 2 reps @ 45%

and then …

Every 2 minutes, for 14 minutes, complete (6 sets):
High Hang Clean + Mid-Thigh Clean + Jerk

*Sets 1-2 reps @ 65%
*Sets 3-4 reps @ 70%
*Sets 5-6 reps @ 75%

C.
For time:
30/24 Calorie Echo Bike
50 Wall Balls
30/24 Calorie Echo Bike

35-49: 30/20 lbs to 10/9′ target
50-59: 20/14 lbs to 10/9′ target
60+: 20/10 lbs to 9′ target

D.
Three sets of:
10-12 Barbell Good Mornings
immediately into …
50-Foot HEAVY Walking Lunge (show control)
Rest 2 minutes between sets

Athlete Notes:
Starting your Monday off with some low volume but heavy squatting. You’ll work up to 85% of your 1-RM and then keep it there for the remaining sets. This is a treat for any of you who just came off our previous cycle where you were doing 5 reps with varying tempo and heavier loads each week! Then some positional work for your clean and jerks. Week 1 (this week) is just a complex at a lighter load. Next week you’ll work from blocks. Then you’ve got a quick and dirty metcon today. You’ll want to open up fast but controlled on the bike; allowing you to get off and smoothly transition into your wall ball shots. For many of you the goal will be to do 2-3 sets. If you aren’t great on the echo bike then you will definitely want to set the goal of big sets on the wall ball shots since you’ll need to make up time there. Then empty the tank on the bike. It is still a substantial amount of calories on the bike so start the first 5 calories as your ‘settle in’ pace, then keep it at a 9/10 effort and the last 7-9 calories are all out sprint!