June 12, 2020 – Invictus Athlete

Primary Training Session

Mobility & Activation
Hip Mobility Drills

Followed by…

Thoracic Mobility Drills

A.
Every minute, on the minute, for 20 minutes:
Minute 1 – 16-20/13-15 Calorie Assault Bike
Minute 2 – Snatch x 1 rep

Start at 65-70% and build across the 10 sets.

B.
Complete as many rounds and reps as possible in 3 minutes of:
10 Alternating Dumbbell Snatches (50/35 lbs)
10 Single Dumbbell Squats (50/35 lbs)

Rest 60 seconds, and then. . .

Complete as many rounds and reps as possible in 3 minutes of:
4 Hang Double Dumbbell Clean & Jerks (50/35 lbs)
8 Toes-to-Bar

Rest 2 minutes, and repeat for a total of FOUR sets.

C.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
Rest 90 seconds
Glute-Ham Raise x 10-12 reps
Rest 90 seconds

D.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Assault Bike Conditioning Option
Ten sets for max calories of:
90 seconds of Assault Bike
Rest 60 seconds

Strongman Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps

Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one.

B.
Three sets of:
100-Foot Sled Push*
immediately followed by…
Sandbag Squats (Bearhug) x Max Reps (If you hit 25+ then its to light)
Rest 90 seconds

*Sled Drag Choose a weight that allows you to get 100-Foot on the push. Try to move the sled as fast as possible.

C.
For time:
200 Meter Sand Bag or D-Ball Carry (150/100 lbs)
20 Sandbag or D-Ball + Burpee Over Box (150/100 lbs over 36″/26″)*
200 Meter Sand Bag or D-Ball Carry (150/100 lbs)

*Lift your sandbag over your box, perform a burpee then jump over the box. You may use your hands to get over the box.

At-Home Workout (No 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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Hollow Hold
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Alternating Lying Leg Lifts
60 seconds of Downward Dog Stretch
Rest 30 seconds

When the running clock reaches 15:00, perform the following:

Against a 20-minute running clock, perform…

Five rounds of:
10 Toes to Bar or V-Ups
150-Foot Shuttle Run (25-Foot Increments) OR 25 Mountain Climbers
10 Backpack Thrusters
150-Foot Shuttle Run (25-Foot Increments) OR 25 Mountain Climbers

followed by….

In the remaining time, complete as many feet of handstand walk as you can OR accumulate as much time in a handstand hold as you can.

When the running clock reaches 40:00, perform the following:

Three sets of:
10-15 Biceps Curls
10-15 Lateral Flys
10-15 Bent-Over Reverse Flys
Rest as needed” “Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
This workout is a new style for our “At Home” program. We’ve done rounds for time, and we’ve done AMRAP’s, but today we’re combining the two. Figure out what strategy and pace will work best for you to accumulate the most possible handstand walk distance. You can go hard on the 5 sets, get them done quickly, have extra time to handstand walk, but likely be more fatigued. Or you can pace your way through, have a little less time, but likely have more in the tank to be more consistent on the handstand walk. There’s no true right or wrong way to approach this, pick one that works for you and go with it!

At-Home Workout (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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Hollow Hold
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Alternating Lying Leg Lifts
60 seconds of Downward Dog Stretch
Rest 30 seconds

When the running clock reaches 15:00, perform the following:

Against a 20-minute running clock, perform…

Five rounds of:
10 Toes to Bar or V-Ups
150-Foot Shuttle Run (25-Foot Increments)
10 Dumbbell Thrusters
150-Foot Shuttle Run (25-Foot Increments)

followed by….

In the remaining time, complete as many feet of handstand walk as you can OR accumulate as much time in a handstand hold as you can.

When the running clock reaches 40:00, perform the following:

Three sets of:
10-15 Biceps Curls
10-15 Lateral Flys
10-15 Bent-Over Reverse Flys
Rest as needed” “Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
This workout is a new style for our “At Home” program. We’ve done rounds for time, and we’ve done AMRAP’s, but today we’re combining the two. Figure out what strategy and pace will work best for you to accumulate the most possible handstand walk distance. You can go hard on the 5 sets, get them done quickly, have extra time to handstand walk, but likely be more fatigued. Or you can pace your way through, have a little less time, but likely have more in the tank to be more consistent on the handstand walk. There’s no true right or wrong way to approach this, pick one that works for you and go with it!