FITNESS
Warm-Up
“Mind Muscle” Hip Internal Rotation for Squatting
(Drop us your name if you want to be notified when the online Mind Muscle Class opens registration!)
Followed by…
One Set (Courtesy of Invictus Masters Coach, Nichole Kribs):
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Every 90 seconds for 6 minutes (4 sets):
Shrimp Squats x 5 each leg
(Start in the bottom of a lunge with the shoelaces of your rear foot on the ground in plantar flexion. Lunge out of the bottom without using your back leg! You can hold your back foot up with your hand so just your knee is on the floor if you have the mobility to do so.)
Then…
A.
Every 90 seconds, for 12 minutes (2 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squat x 8-10 reps @ 31X1
Station 2 – Right Leg Front-Foot Elevated Split Squat x 8-10 reps @ 31X1
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
Station 4 – Reverse Snow Angels x 15 reps @ 2020
B.
Every 4 minutes, for 12 minutes (3 sets), for times:
500 Meter Row
10 Double Kettlebell Front Squats or Goblet Squats
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Plank from Elbows
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
60 Seconds of Alternating Pigeon Stretches @ 1111 Tempo
30 Seconds of Side Plank Each Side
60 Seconds of Run/Bike/Row/Jog in Place
30 Seconds of Inchworms
30 Seconds of Hang from Pull-Up Bar OR Farmer Hold
30 Seconds of Air Squats
When the running clock reaches 15:00, perform the following…
Four sets of:
8-12 Tempo Backpack Bearhug Squats @ 3311
8-12 Supinated-Grip Strict Pull-Ups OR Supinated-Grip Bent-Over Backpack Rows
8-12 Backpack Push Press @ 2113
Rest 60 seconds between sets
*This is a progression off of last week, we have increased the tempo, and removed the every 90 seconds. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!
When the running clock reaches 38:00, perform the following…
Three rounds for time:
400 Meter Run*
30 Russian Backpack Swings
20 Alternating Single Leg V-Ups
TIME CAP = 15 MINUTES!
*If you do not have access to a 400 meter run, you will perform the following:
Three rounds for time:
50 Jumping Jacks
50 Mountain Climbers
60 Second Plank Hold
30 Russian Backpack Swings
20 Alternating Single Leg V-Ups
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.
A. Did split squats with 35# in each hand
B. Happy with that workout. Goblet squats (only have 1 KB)
3rd 500m was also the fastest at 1:50- 500m pace
Nice job on the 3rd round!