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Workout of the Day

Tuesday April 9th 2019

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Tuesday

A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Power Cleans (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Boom Lite

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Seated Overhead DB Press x 10-12 reps @ 21X1
Rest 45 seconds
Reverse Lunges with DBs x 20 reps @ 1010
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
6 Dumbbell Box Step-Overs
12 Dumbbell Push Presses
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Monday April 8th 2019

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Monday

“Invictus Baseline Interval Test” 
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Boom Lite

Same as above. Modify as needed.

Friday April 5th 2019

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Friday

A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
30 Double-Unders

Boom Lite

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Single-Arm Shoulder Press x 6-8 reps each arm
Rest 45 seconds
Strict Toes to Bar x 8-10 reps
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
20 Jumping Lunges

Thursday April 4th 2019

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Thursday

Every 8 minutes, for 40 minutes (5 sets), for times:
20/15 Calories of Rowing
15 Toes to Bar
10 Front Squats (135/95 lbs)
400 Meter Run/Double Unders

Boom Lite

Every 8 minutes, for 40 minutes (5 sets), for times:
20/15 Calories of Rowing
15 Goblet Squats
10 Toes to Bar or Hanging Knee Raises
400 Meter Run/200 Single Unders

 

Wednesday April 3rd 2019

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Wednesday

A.
Gymnastics Level 1, 2, 3.

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat.

C.
Every 2 minutes, for 12 minutes (2 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

Boom Lite

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 15 reps @ 1111
Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Minute 4 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 211

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box.

C.
Every 2 minutes, for 12 minutes (2 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

Tuesday April 2nd 2019

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Tuesday

A.
Take 15 minutes to build to approximately 85% of your 1-RM Power Clean

and then…

B.
Every 4 minutes, for 24 minutes (6 sets) for max load:
500 Meter Row
4 Cleans

Your goal is to lift as much as possible over the course of the 24 clean attempts. You can only take 4 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.

Boom Lite

A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B.
Every 4 minutes, for 24 minutes (6 sets) for times of:
500 Meter Row
25 Kettlebell Swings

Note weight of kettlebell used and time to complete each set. This is similar to two weeks ago, with an extra set and slightly reduced rest…but your goal should be to maintain the same pace and times per set.

Monday April 1st 2019

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Monday

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Strict Handstand Push-Ups
12 Box Jumps (30″/24″)

Boom Lite

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 10 reps @ 30X1
Station 2 – Hanging Med-Ball Hamstring Curls x 6-8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict Pull-Ups
6 Strict Handstand Push-Ups or L-Seated DB Presses
9 Dumbbell Box Step-Overs

Thursday March 28th 2019

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Thursday

Every 3 minutes, for 24 minutes (8 sets) for max load:
400 Meter Run/Row
3 Ring Muscle-Ups/6 Chest-to-Bar Pull-Ups
3 Power Cleans

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24.

Boom Lite

Every 3 minutes, for 24 minutes (8 sets) for max load:
400 Meter Run/Row
16 Kettlebell Swings
8 Stationary Dips

Wednesday March 27th 2019

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Wednesday

A.
Gymnastics Level 1, 2, 3

B.
Five rounds for time of:
40 Double-Unders
10 Push Presses (135/95 lbs)
10 Toes to Bar

Boom Lite

A.
Every minute, on the minute, for 16 minutes:
Minute 1 – Dumbbell Shoulder Press x 6-8 reps
Minute 2 – Band Pull-Aparts x 20 reps
Minute 3 – Tempo Push-Ups x 12 reps @ 1111
Minute 4 – Prone Plank x 30-40 seconds

B.
Five rounds for time of:
20 Lateral Jumps Over Barbell/Dumbbell
10 Dumbbell Push Presses
10 Toes to Bar or Hanging Knee Raises

 

Tuesday March 26th 2019

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Tuesday

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Rowing
Station 2 – 40 Wall Ball Shots (20/14 lbs)
Station 3 – 30 Alternating Dumbbell Snatches (55/35 lbs)
Station 4 – 20 Burpee Box Jump-Overs (24″/20″)
Station 5 – 40 Seconds of Side Plank (each side)

Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.

Boom Lite

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Rowing
Station 2 – 30 Wall Ball Shots
Station 3 – 30 Alternating Dumbbell Snatches
Station 4 – 10 Burpee Box Step-Overs
Station 5 – 30 Seconds of Side Plank (each side)

Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.