Wednesday, Oct 14
Workout of the Day
#Warm up 1
(Other / Text)
3 Rounds
1 min jump rope
10 goblet squats #20
.30 plank hold
1 min jump rope
10 goblet squats #20
.30 plank hold
Snatch 7x1
(Load)
Snatch for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
100%
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
100%
AGOQ 17.3
()
21-15-9 reps for time of:
-Shoulder-to-overheads, 125 lb./#95
-Chest-to-bar pull-ups
-Shoulder-to-overheads, 125 lb./#95
-Chest-to-bar pull-ups
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Thursday, Oct 15
Workout of the Day
Warm up 2
(Rounds + Reps)
3 Rounds
10 Ring Rows
08 Wall Balls
200 m run
10 Ring Rows
08 Wall Balls
200 m run
Thruster 5-5-3-3-3-1-1-1-1
(Load)
Thruster for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
100%
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
100%
20 MIN AMRAP
(Checkbox)
20 MIN AMRAP
EVERY 5 MIN ON THE MIN (INCLUD MIN 0000) COMPLETE
14/18 CAL ASSAULT BIKE
50 M FARMER CARRY #35/50
10 SIT UPS
10 RING DIPS
EVERY 5 MIN ON THE MIN (INCLUD MIN 0000) COMPLETE
14/18 CAL ASSAULT BIKE
50 M FARMER CARRY #35/50
10 SIT UPS
10 RING DIPS
MOBILITY THIS
(Other / Text)
6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
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
