November 5, 2020 – Performance and Limited Equipment Workouts

performance

Warm-Up.

*Invictus Gymnastics Warm-Up*

For 60 seconds, perform one set of:
Mini Handstand or Mini Release Handstand x 10 reps

Followed by…

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Three Quarter Handstand on Wall x 30-40 seconds
Interval 3 – Three Quarter Handstand (freestanding) x 8-10 reps

Followed by…

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Rings x 10-15 seconds
Interval 2 – Catch Position Hold x 10 seconds
*Accumulate time if necessary by placing feet on the floor when needed.
Interval 3 – Squatted Muscle-Up Transition x 3-5 reps

Then…

A.
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 30 Ring Dips
Station 3 – 30/20 Calories of Assault Bike
Station 4 – 30 Toes to Bar
Station 5 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

B.
OPTIONAL Lalo’s “Fuego”
Three Rounds of:
30 seconds of Side Plank Hip Dips (Left)
30 seconds of Side Plank Hold (Left)
15 Ceiling Reaching Crunches
30 seconds of Side Plank Hip Dips (Right)
30 seconds of Side Plank Hold (Right)
15 Ceiling Reaching Crunches

ALTERNATE AT-HOME WORKOUT OPTION – limited EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Every minute, on the minute, for 10 minutes:
2 Bodyweight Get-Ups
4 Hand-Release Push-Ups
6 Alternating Dumbbell Snatches (50/35 lbs)

Immediately followed by…

Every minute, on the minute, for 10 minutes:
8 Air Squats
10 Alternating Object Taps From Front Leaning Rest
12 Mountain Climbers

Immediately followed by…

Every minute, on the minute, for 5 minutes:
10 Single-Leg Ground to Sky Reaches each side

Immediately followed by…

Every minute, on the minute, for 5 minutes:
8 Alternating Tempo Cossack Squats @ 3111

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

*Use the “Mind Muscle” Video Playlist for ideas!