November 13, 2020 – Invictus Athlete

Primary Session
Movement Primer
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

Followed by. . .

Every 4 minutes, for 12 minutes (3 sets) of:
60 second Goblet Squat Hold (32/24 kg)
20 Band Pull-Aparts
5 Dumbbell Squat Jumps (light)*
10 Second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat

*Sets 1-2 = 3 reps @ 65-70%
*Sets 3-4 = 3 reps @ 75-80%
*Sets 5-6 = 3 reps @ 80-85%

B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk

Rest until the running clock reaches 13:00, and then…

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

C.
“2007 Reload”
For time:
1500 Meter Row
immediately followed by. . .
Five rounds of:
10 Bar Muscle-Ups
7 Shoulder to Overhead (235/145 lbs)

Strength Accessory Option

A.
Three sets of:
Front-Racked Kettlebell Front Squats x 5 reps @ 5151
Rest 15 seconds
Front-Racked Kettlebell Front Squats x 20 reps @ 10X0
Rest 15 seconds
Single Kettlebell Goblet Squat x 20 reps @ 10X0
Rest 3 minutes

B.
Every 60 seconds, for 24 minutes (4 sets) of:
Station 1 – Bridged Psoas March x 45 seconds
Station 2 – Arnold Press x 8-10 reps @ 2121
Station 3 – GHD Sit-Ups x 45 seconds
Station 4 – Strict Pull-Ups x 6-8 reps @ 4111
Station 5 – Stationary Dips x 10 reps @ 3111
Station 6 – Dumbbell Hammer Curls x 10 reps @ 2121

Gymnastics Skills Accessory Option
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Rope Climb Mount + Rope Pull-Up Taps x 3 reps
Interval 3 – Kick to Handstand on Wall with Hands Turned Out x 5 reps
Interval 4 – Rope L-Hang + Toes-To-Rope x 5 reps
*Alternate which hand is on top each set.

B.
One set of:
Wall-Facing Single Leg Thigh Taps x 20-30 reps
Rest as needed
Rope L-Hang Pull-Ups x 20 reps (10 reps each hand)

Engine Accessory Option
Ten rounds for time of:
20/15 Calorie Assault Bike
15/10 Calorie Row
5 D-Ball or Sandbag Clean Over Shoulder (150/100 lbs)*

*If you do not have access to a sandbag or d-ball perform 5 Dumbbell Ground to Overhead (70/50 lb DBs)