Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following stretches on each side…
–Banded Lat Stretch
–Band Distracted Pec Stretch
Followed by…
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 10 PVC Pipe Pass Throughs + 10 PVC Pipe Overhead Lunges
Station 2: 2 Wall Walks + 20 Second Nose to Wall Handstand Hold
Station 3: 5 Hang Power Snatches + 4 Hang Squat Snatches + 3 Overhead Squats (empty bar)
Station 4: 100 Foot Double Kettlebell Overhead Carry
A.
Every 90 seconds, for 12 minutes (8 sets of):
3 Position Snatch
(high hang/hip, mid hang, 2″ below the knee)
Set 1: 60%
Set 2: 64%
Set 3: 68%
Set 4: 72%
Sets 5-8: 72+%
*Only increase after a successful/made lift.
At the 12:00 mark…
Every minute, on the minute, for 3 minutes:
3 Mid Hang High Pulls @ 90+% of 1RM Snatch
B.
Every 2 minutes, for 12 minutes (6 sets of):
Power Jerk x 3 reps @ 60-70%
Then, at the 12:00 mark…
Every 3 minutes, for 6 minutes (2 sets of):
Max Unbroken Push Press @ 70% of 1RM Push Press
C.
Option A:
Invictus Muscle-Up Density Test
For max reps:
90 Seconds of Ring Muscle-Ups
Rest 60 seconds
60 Seconds of Ring Muscle-Ups
Rest 60 seconds
30 Seconds of Ring Muscle-Ups
Note reps achieved for each set.
Option B:
For max reps:
90 Seconds Gymnastics Pulling of Choice
Rest 60 seconds
60 Seconds Gymnastics Pulling of Choice
Rest 60 seconds
30 Seconds Gymnastics Pulling of Choice
Note movement and reps achieved for each set.
*Pick the highest skill movement you are capable of performing multiple reps at.
D.
Every minute, on the minute, for 18 minutes (6 sets of):
Station 1: 16-20/12-16 Calorie Echo/Assault Bike
Station 2: 20 Wall Ball Shots (20/14lbs to 10′)
Station 3: 15-20 Toes to Bar (should be completed in 1 attempt)
Conditioning Training Note
Prior to our EMOM we’ve got a tester coming up. Over the remainder of the cycle we’ll be working to increase our ring muscle up capacity. If you’ve been with us for awhile you’ve likely hit this density test before so take a look back to your scores and see how you did and how you compare now. We’ll test it again in a few weeks so make sure you note it. After that we’ll move to the EMOM for the day. This week we’re easing into things with just 18 minutes. This workout should be one where each station takes about 30-45 seconds, giving you 15-30 seconds of rest each time.
Optional Additional Work Sessions
Power Output
Every 2 minutes, for 10 minutes:
50 Foot Max Effort Sled Sprint
Followed by…
Four sets of:
50 Foot HEAVY Sled Push
Rest 2-3 minutes between sets
*Sled weight for the sprint should be something that you can achieve about 85-90% of your maximum speed without a sled.
**Sled weight for the push should be something that you have to grind through but do not have to stop.
Strength Accessory
Every minute, on the minute, for 10 minutes:
50 Foot Sandbag Bearhug Carry (150+/100+lbs)
35-49: 150/100 lbs
50-59: 100/75 lbs
60+: 75/50 lbs
Machine Based Mixed Modal
Against a 90 second clock, perform as many calories as possible of:
200 Meter Run
Max Calorie Echo/Assault Bike in the remaining time
Rest 2:30 between sets and complete a total of EIGHT sets (32 minutes total).
Zone 2 Running
36 Minute Zone 2 Bike or Jog
*Every 6 minutes, starting at the 6:00 mark, perform…
1-4 Rope Climbs