July 30, 2020 – Fitness and No Equipment Workouts

FITNESS

Warm-Up.

(Drop us your name if you want to be notified when the online Mind Muscle Class opens registration!)

Followed by…

Invictus Gymnastics Warm-Up
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall-Facing Handstand Hold x 45 seconds
Interval 2 – Wall Slides x 10 reps @ 2020

Followed by…

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – 30 seconds of High Knees, Butt Kickers, Footwork Drills, etc.
Interval 2 – Kipping Mini Pull-Up x 10 reps
*Do not be very aggressive with the kipping mini pull-up. The important pieces of this movement are that you establish rhythm and create a slight amount of bend in the elbows. Kipping too aggressively can lead to muscular injury at the connecting tissue of the arms and lats.

Followed by…

Every minute, on the minute, for minutes (2 sets) of:
Full Support Hold on Rings x 20 + Hold in Catch (bottom of dip) x 10 seconds

Then…

Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
400 Meter Run

ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED

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.

Every minute, on the minute, for 3 minutes (3 sets) of:

12 Alternating Backpack Snatches (or single-arm swings)

followed by…

Every minute, on the minute, for 3 minutes (3 sets) of:
12 Contralateral V-Ups

followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
12 Alternating Backpack Ground to Overhead
12 Contralateral V-Ups

followed by …

Every 2 minutes, for 6 minutes (3 sets) of:
20 Double-Unders
20 Sumo Deadlifts with Kettlebell or Dumbbell
20 Mountain Climbers

followed by …

Every minute, on the minute, for 3 minutes (3 sets) of:
20 Double-Unders
20 Mountain Climbers