PERFORMANCE
Warm-Up.
“Mind Muscle” Hip Hinge Warm-Up
Followed by…
Bar Muscle-Up Prep & Skill Work
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Bad Cheerleader Jump to Target Reach Swing x 1.1.1
Interval 2 – Arch Under Bar Jump to Support x 3 reps
Rest 60 seconds, and then …
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Swinging Knees to Bar x 3 reps (or get knees as high as possible)
Interval 2 – Bar Muscle-Up x 1 rep OR Chest-to-Bar Pull-Up x 1 rep
Followed by…
Spend 10 minutes building to your deadlift weight
Then…
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)
Minute 3 – 6 Bar Muscle-Ups
Minute 4 – 12 Parallette Shoot Throughs
Minute 5 – 40 Seconds of Prone Plank
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND 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…
Three sets of:
200 Meter Jog @ 70%
60 second Push-Up Plank Hold
10 Inchworms
5 Divebomber Push-Ups
30-60 second Hollow Hold
Rest as needed
Followed by…
Five rounds for time of:
400 Meter Run
50 Double-Unders
20 Foot Forward Bear Crawl
20 Foot Reverse Bear Crawl
Time Cap = 25 minutes
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – 8 Deadlifts @ 225#
Minute 2 – 16 Walking Lunges with Farmer’s Carry (50# DB’s)
Minute 3 – 10 strict pull ups
Minute 4 – 12 Parallette Shoot Throughs
Minute 5 – 40 Seconds of Prone Plank
Only hit 10 lunges in round 3
Forgot push up on ~6 shoot throughs
Had to exercise on the go today. Ran 3 miles and did 5 rounds of
10 push ups
15 air squats
20 sit ups.
It’s my birthday and I’m doing
12 oz curls AMRAPS
Love you guys. Push hard.
Happy birthday Mugu 🥂🎂!!! Let us know what the score was on the AMRAP!!!
It’s a lot dude.
I lost track.
Happy Birthday Mugu!!
Happy birthday! Hope the AMRAP treated you well 😊
A. Two push jerks
Up to 175
B. Today’s metcon
285 deadlifts
Walking lunges done with 80 lb kb and 2 44 lb kb for the first round. All other rounds same weights used with 100 ft farmers carry.
6 strict pull-ups and 6 strict ring dips
8 burpees (no paralettes)
40 sec plank
This was a killer for me today. I may be recovering from hiking 20+ miles over the last week in Glacier National park. Highly recommend!
Yesterdays
A. Push Jerk + Split Jerk
65#, 85, 95, 105, 115, 120, 120, 125(f,f), 85
B. For Max Reps – 140 reps
DB Box Step Overs @ 35# – 13/13/13
L-Sit DB Press @ 30# DBs – 7/6/4
Strict Stationary Dips – 16/18/20
Strict Pull Ups – 11/10/9
***Man I thought I did pretty good on this one..but looking back on everyone’s post yesterday…you all are animals…Great job Invictus Online Team!!!!
Warmup done, good fun👍
EMOM 6rds
1. DL x8 @140kg
2. Lunges with 2x30kg DB’s
3. Kipping and muscle up progressions x6
4. PST’s
5. Plank x40 secs
First half bit of a push and then bit of recovery second half. Over ran slightly on lunges but got them done and moved on. 70% DL weight doesn’t feel quite as easy as it used to, prob haven’t done as much these last few months!
Great job Al! I’m excited to do this one with that fun looking WU!! But I’m saving it for the weekend when I have a little more time to spend in the gym. I want to be able to do MUs in the worst way!!!