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A.
Option 1 (If you do not yet have a Bar Muscle-Up) –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Target Tap Swing x 4 reps (Target should be nearly unreachable to avoid propelling body into a larger swing. Swing should be fairly small)
Interval 2 – Target Tap Swing + Air Chair Swing
x 3 reps
*The Target Tap Swing should be the forward swing and the Air Chair Swing should be the backswing. Essentially, you should jump from the floor, aim for the target on the forward swing and drive upward into the Air Chair on the backswing, then drop to the ground. From the ground you will start your second rep and so on.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Support x 5 reps
Interval 2 – Arch Under Bar Jump to Support x 3 reps
Rest 2 minutes, then. . .
Spend 2 minutes attempting your first Bar Muscle-Up!
Option 2 –
Every 30 seconds, for 3 minutes (6 sets) of:
Bar Muscle-Up x 2 reps (contiguous reps)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Toes-To-Bar x 7 reps + Bar Muscle-Up
x 1 rep
Rest until ready, and then . . .
One set of:
Bar Muscle-Up x max reps
B.
20-Minute Capacity Test
35-49:
“Sage”
As many rounds and reps as possible in 20 minutes:
20 Thrusters (135/95 lbs)
20 Pull Ups
20 Burpees
50-59:
“Sage”
As many rounds and reps as possible in 20 minutes:
20 Thrusters (95/65 lbs)
20 Pull Ups
20 Burpees
“Lite Sage”
As many rounds and reps as possible in 20 minutes:
10 Thrusters (95/65 lbs)
10 Pull Ups
10 Burpees
C.
For completion:
20 Hollow Body Sit-Up
40 V-Ups
100 Shoulder Taps
40 V-Ups
20 Hollow Body Sit-Up
Optional Conditioning
2 Mile Time Trial
Please test your 2 mile time as you will be basing your tempo runs off this time.