Friday, Oct 16
Workout of the Day
WARM UP 6
(Rounds + Reps)
3 ROUNDS
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Try this Sample Workout from Invictus Master Track!
(Reps)
Against a 4 minute clock, perform as many reps as possible of:
3 Double Dumbbell Box Step-Overs (20")
3 Toes to Bar
6 Double Dumbbell Box Step-Overs
6 Toes to Bar
9 Double Dumbbell Box Step-Overs
9 Toes to Bar
...etc. adding 3 reps to each movement until the 4 minute mark.
Rest 4 minutes between sets and repeat for THREE total sets (20 minutes)
*Start back at the round of 3/3 each time.
35-54: 50/35 lbs
55+: 35/20 lbs
3 Double Dumbbell Box Step-Overs (20")
3 Toes to Bar
6 Double Dumbbell Box Step-Overs
6 Toes to Bar
9 Double Dumbbell Box Step-Overs
9 Toes to Bar
...etc. adding 3 reps to each movement until the 4 minute mark.
Rest 4 minutes between sets and repeat for THREE total sets (20 minutes)
*Start back at the round of 3/3 each time.
35-54: 50/35 lbs
55+: 35/20 lbs
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Saturday, Oct 17
Workout of the Day
DRAGON
()
For time:
- Run 5k
- 4 minutes to find 4 rep max Deadlift
- Run 5k
- 4 minutes to find 4 rep max Push jerk
- Run 5k
- 4 minutes to find 4 rep max Deadlift
- Run 5k
- 4 minutes to find 4 rep max Push jerk
Sunday, Oct 18
Workout of the Day
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Monday, Oct 19
Workout of the Day
Warm Up 9
(Checkbox)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
3 Burpees
10 lunges
10 Goblet squats #15
Mix STRENGTH
(Other / Text)
3 Rounds
10 Strict Pull ups (add weight if possible )
10 SLDL (single leg deadlift)
10 Kneeling Single Arm DB shoulder press (right arm)
10 Kneeling Single Arm DB shoulder Press (Left arm)
04 Turkish Get ups
15 Hollow Rocks
10 Strict Pull ups (add weight if possible )
10 SLDL (single leg deadlift)
10 Kneeling Single Arm DB shoulder press (right arm)
10 Kneeling Single Arm DB shoulder Press (Left arm)
04 Turkish Get ups
15 Hollow Rocks
Grip #52
()
4 Rounds for Time
15 box Jumps 20"'/24"
12 KB swings #35/#50
06 seated press #35/#50
20m Single Arm Waiter Carry #30/#45
15 box Jumps 20"'/24"
12 KB swings #35/#50
06 seated press #35/#50
20m Single Arm Waiter Carry #30/#45
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
