PERFORMANCE
Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Then…
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Tall Box Jumps x 6 reps
(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)
Rest 3 minutes
B.
For time:
800 Meter Run
20 Thrusters (95/65 lbs)
20 Ring Dips
15 Thrusters
15 Ring Dips
10 Thrusters
10 Ring Dips
800 Meter Run
ALTERNATE AT-HOME WORKOUT OPTION – 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. Click here for the full workout briefing.
Five sets (30 minutes) of:
45 seconds of Smurf Jumping Jacks
45 seconds of Goblet Squats
Rest 30 seconds
45 seconds of Push Ups
45 seconds of Hollow Holds
Rest 30 seconds
60 seconds of Plank Kick-Throughs With Hand Tap
Rest 60 seconds
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
Yesterday’s
A.
Z press x 5
35, 45, 55, 65, 75 x 4
Weighted pull ups x 5
10 lbs all rounds. It was enough.
10 min AMRAP
B. 40 DU
10 alt DB snatch
10 CTB
5 + 43
DU gave me hell today. Stupid carpets. Also did normal butterfly pull-ups because my ceiling is just too close to the top of the bar. I can do CTB, but it wigs me out because I’ve hit my head before.
Dead’s done at 255 x8 with 30” box
Workout done with banded ring dips, 95# thrusters
20,8,7,10
15:37
HR was 2 beats from max (188) on final run
107° here in sunny Las Vegas
Zpress all 5 reps: 95, 105, 105, 115, 115
Weighted pull-ups 40 lb vest: all rounds 5 reps
Tempo deadlift: 255×6, 285×6, 295×5
Tall box jump 30 in: 6 reps all rounds
Today’s metcon with 1000m row sub for storms
18:46
Ring dips were tough today!
Yesterday’s A. BB Z-Press x 5 – 35#, 55, 65, 75, 75 (last set done 4/1) Weighted Pull Ups x 5 – 5#, 10, 12.5(done 4/1) 10, 10 (last set done 4/1) B. AMRAP 10 Min 10 Cal AB – 38s / 54 / 51 / 52 10 Alt DB Snatch @ 35# – all UB 10 C2B – singles 3 Rounds + 10 cal ab + 6 Snatches ***Have had a stomach ache since yesterday morning…wasn’t feeling all the jumping with the DU’s…so I subbed 10 cal AB which probably took me longer…but it actually went really well! C.… Read more »
Glad I started doing this – it’s making me do workouts I wouldn’t otherwise do.
A. Tempo Deadlifts – 3×8 255-285-315
Tall Jumps 3×6 onto deck stairs 36″ up by 36″ out
B. .55mi run around block
20-15-10
Thrusters 95#
Legs elevated bench dips w/ 20# vest
.55mi run around block
14:40
Thrusters are… not my favorite.
We’re glad you started this too! Nice with those jumps!
No equip.
1. Done (total average of push up: 16) all other mvmts consistent throughout time cap
2. Did invictus ab work#14
I did the no equip workout today too!
Awesome! I love them 🙂
Dead’s @ 275 x 6 reps at tempo
Subbed frog pumps at 1112 instead of box jumps- quad tendinitis and no boxes
Metcon in 12:08
Runs in 3:20 and 3:25
Thrusters 14/6, 9/6, 10 UB
Subbed strict dips- no rings- 10/10, 8/7, 5/5
I just want to say, Thank you Invictus-team for the amazing home workout alternatives and for keeping it open for everyone to join! Been following your WoD:s for a long time and I’m really grateful that you still have it available for all to participate.
My son (6y) has been in intensive care at the hospital since beginning of March (waiting for a new heart), and your workouts help me keep my strength and mind clear.
Thank you again!!
/T
Tobias, I pray that God continues to keep you physically, mentally and spiritually strong so that you can transfer that positive energy to tour son and family. God bless you.:)
Tobias,
THANK YOU for being a part of this amazing community! We are grateful to have you and are thankful that we can help with your strength and mind. Sending lots of that strength toward your son as well so he can get out of the ICU and back to being a kid. Please let us know if there is anything we can do to support you and your family. We are ALL here for you!
Michele
Warmup done
A. DL’s 3×8 @145kg
Box jumps
B. For time
12’40
800m runs done in 3’30 and 3’40
Those thrusters and ring dips got tough real quick! First sets of 20 went UB but def had to break down the rd’s after that!
You were probably only using your arms on the thrusters. 😉
You’re probably right Michele ?