Workout of the Day 10 Minute Invictus Capacity Test For Max reps or calories: 4 Minutes Row for calories Rest 60 seconds 3 Minutes Pull Ups Rest 60 seconds 2 Minutes Bodyweight Back Squat (3/4 Bodyweight for women) Rest 60 seconds 1 Minute Shoulder to Overhead (135/95) The barbell can be taken from the rack […]
Warm Up 2 Rounds 1 Length Bear Crawl 5 Inchworms 10 Good Mornings 5 Box Jumps Strength/Skill 5 Sets A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps A2: Box Jumps x 5 @ 13X1 – Rest 45 seconds A3: FLR on Rings x 30-45 seconds – Rest 45 seconds MetCon AMRAP Burpees
Warm Up Dynamic Drills Then 2 Rounds Run 250m 10 Wallslides 10 Ring Rows Strength/Skill A. Find 1RM Press For the press, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85%
Warm Up Row 300m Dynamic Drills Ankle Mobility Skill Rowing Instruction MetCon 2k Row for time.
Warm Up Row 300m Dynamic Drills Hip Mobility 2 Rounds 10 Goblet Squats @ 20X1 5 Box Jumps/Step Down Strength/Skill A: Find 1RM Back Squat Use the following percentages when building to today’s 1RM * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3
Workout of the Day In teams of 2, partners will work together to complete as many rounds and reps as possible in 30 minutes of: Partner A – Run 400m Partner B – AMRAP Hang Power Clean and Jerk (135/95) until A completes the run Switch and repeat. Each person will only C&J once. Partner
Warm Up Dynamic Drills Then 2 Rounds 10 Scap Push Ups 10 T Push Ups Strength/Skill 3 Sets A1: CGBP x 2-4 reps @ 20X1 – Rest 45 seconds A2: Side Bridge x 30-45 per – Rest 45 seconds 3 Sets B1: Dips (Rings or Stationary) x Max reps @ 2010 – Rest 45 seconds
Warm Up 2 Rounds 1 Length Bear Crawl 1 Length Walking Lunge w/ twist Hang x 45-60 seconds Strength/Skill 4 Rounds NOT for time A1: Deadhang Pull Ups x 4-6 reps A2: Nose to Wall Handstand Hold x 60 seconds A3: Ring Fallouts x 6-8 reps @ 3111 A4: Double Unders x 60 seconds MetCon
Warm Up Row 300m Dynamic Drills and Front Rack Mobility Clean & Jerk Instruction Strength/Skill A. In 15 minutes, build to a heavy single Clean & Jerk – Let speed and mechanics dictate what is “heavy” for you. MetCon For time: 20 Shoulder to Overhead (115/75) Run 250m 15 STO Run 400m 10 STO
Warm Up Jumprope 3 minutes Dynamic Drills Workout of the Day 10 minutes @ 80% 5 Burpees 10 Alt. KB Snatch 20 Double Unders (40 singles) Rest/Walk 5 minutes 10 minutes @ 80% 5 Box Jumps/Step Down 10 HR Push Ups 15 Strokes Row Rest/Walk 5 minutes 10 minutes @ 80% 5 Ring Rows 10
