Workout of the Day

Thursday

A.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

B.
Five rounds for time of:
50 Double Unders
6 Ground to Overhead (155/105 lbs)
12 Chest-to-Bar Pull-Ups

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side

B.
Five rounds for time of:
50 Single Unders
6 Strict Pull-Ups
12 Alternating Single-Arm Dumbbell Snatches

Wednesday

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups Scaled x 10 reps
Interval 2 – Full Support Hold on Low Rings x 20 seconds
Interval 3 – Handstand Marching on Box x 30 reps
Interval 4 – Kick to Handstand on Wall Scaled x 40 seconds

B.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

Boom Lite

A.
Same as above. Modify as needed.

B.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
L-Seated Dumbbell Press x Max Reps
Rest 3 minutes between sets.

Tuesday

A.
Six sets of:
Deadlift x 3 reps @ 75% of 1-RM Deadlift
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
Rest 3 minutes

B.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Power Clean (115/75 lbs)
Bar-Facing Burpees Over the Barbell

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Reverse Snow Angels x 20 reps @ 3131
Station 3 – Banded Glute Bridges x 30 reps @ 10X0

B.
For time:
40 Russian Kettlebell Swings (heavy)
20 Burpees
30 Russian Kettlebell Swings
15 Burpees
20 Russian Kettlebell Swings
10 Burpees

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

A.
Three rounds for time of:
10 Power Cleans (135/95 lbs)
50 Double-Unders

Rest until relatively recovered, and then…

B.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Boom Lite

A.
Three rounds for time of:
30 Kettlebell Swings
20 Reverse Lunges

Rest until relatively recovered, and then…

B.
Same as above. Modify as needed.

Thursday

A.
Every 2 minutes, for 10 minutes (5 sets):
Strict Press x 4-6 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Push Press x Max Reps @ 90% of today’s heaviest set

B.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 20/15 Calories of Rowing
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest

Boom Lite

Same as above. Modify as needed.

Wednesday

Every 10 minutes, for 40 minutes (4 sets) for times:
Row 800 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

Boom Lite

Every 10 minutes, for 40 minutes (4 sets) for times:
Row 800 Meters
15 Burpees
20 Walking Lunges with Farmer’s Carry

Tuesday

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Dumbbell Death March x 20 steps @ 2011
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings
15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Post times for each set.

Monday

A.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

Rest until relatively recovered, and then…

B.
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 60 seconds after each arm

Boom Lite

Same as above. Modify as needed.