November 11, 2020 – Invictus Athlete

Primary Session
Movement Primer
For 10 minutes at 70-75% effort:
60 Seconds of Rowing
6 Inchworms
9 Jumping Squats
12 Single-Arm Dumbbell Push Presses (6 Left/6 Right – light load)

Rest until the running clock reaches 12:00, and then…

Two sets of:
200 Meter Run
5 Down-Ups

10 Dumbbell Thrusters (35/25 lbs)
Rest 30 seconds

A.
“The Veteran”
Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lb DBs)
11 Burpees

B.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed

Goal is to use the same barbell for both movements – load as heavy as you can safely handle.

C.
Three sets for max time of:
GHD Supine Plank
Rest 90 seconds

D.
Two sets of:
Band Pull-Aparts x 50 reps
Rest as needed

Strongman Option
A.
Every minute, on the minute, for 8 minutes:
5 Supinated-Grip Bent-Over Row (heavy)
5 Ab Wheel Rollouts

B.
Against a 2 minute clock:
200 meter Sprint (Assault Runner if possible)
Max Sandbag or D-Ball Over Shoulder (150/100lb.)
Rest 60 seconds and repeat for a total of SIX sets

C.
Complete rounds of 20 down to 1 reps for time of:
Even Numbers: Bent-Over Dumbbell Row (50/35 lb DBs)
Odd Numbers: Push-Ups on Dumbbells

i.e.
20 Bent Over Row
19 Push Ups
18 Bent Over Row
17 Push Ups. . .etc

Running Endurance Option
Every 8 minutes, for 40 minutes (5 sets) for distances of:
6 Minutes of Running @ 90% of your 1-Mile PR Pace
(walk or jog during the 2-minute rest period)

Rowing Endurance Option
Every 8 minutes, for 40 minutes (5 sets) for distances of:
6 Minutes of Rowing @ 90% of your 2k PR Pace
(walk or jog during the 2-minute rest period)