September 2019

Thursday

A.
Every minute, on the minute, for 15 minutes (3 sets):
Station 1 – Dumbbell Bench Press x 7-8 reps @ 21X1
Station 2 – Push-Ups x 20 reps
Station 3 – Hanging Leg Raises/Toes to Bar x 8 reps
Station 4 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Left)
Station 5 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Right)

B.
Three rounds for time of:
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
20 V-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Boom Lite

Same as above.

Wednesday

Warm-Up

3 sets with an empty barbell of:
Snatch Grip Romanian Deadlift x 3 @ 3011
Muscle Snatch x 3
Shoulder Press from Behind the Neck x 3
Overhead Carry x 25 meters

Then…

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Slow Pull Snatch x 1 rep

For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Double-Unders
1 Power Snatch (115/75 lbs)
20 Double-Unders
2 Power Snatches
30 Double-Unders
3 Power Snatches
…and so on, following the pattern for 10 minutes.

Boom Lite

Warm-Up.

3 sets with an empty barbell of:
Snatch Grip Romanian Deadlift x 3 @ 3011
Muscle Snatch x 3
Shoulder Press from Behind the Neck x 3
Overhead Carry x 25 meters

Then…

A.
Three sets of:
Turkish Get-Ups x 3 reps each arm
(goal is at least as heavy as on August 30)
Rest 30-45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 30-45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 30-45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Double-Unders/40 Single-Unders
10 Kettlebell Swings

Tuesday

Warm-Up.

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

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

Then…

A.
Take 20 minutes to build to today’s 3-RM Tempo Front Squat @ 42X1

As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.

B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

This is a new Invictus benchmark workout that will test your ability to push the pace and hold on all the way through the finish line. Nothing complex, just a pure test of effort and pain tolerance. Enjoy!

Boom Lite

Warm-Up.

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

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

Then…

A.
Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.

B.
For time:
1000 Meter Row
50 Dumbbell Thrusters

Monday

Warm-Up.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single-Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

Then…

A.
Complete as many rounds and reps as possible in 15 minutes of:
12 Kettlebell Swings (32/24 kg)
6 Strict Pull-Ups
6 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Four rounds for time of:
400 Meter Run
12 Pull-Ups
12 Dumbbell/Kettlebell Push Press (55/35 lbs)

Boom Lite

Warm-Up.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single-Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

Then…

A.
Complete as many rounds and reps as possible in 15 minutes of:
12 Kettlebell Swings
6 Strict Pull-Ups
6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Four rounds for time of:
400 Meter Run
6 Renegade Rows*
12 Dumbbell/Kettlebell Push Press

*For today’s Renegade Rows, we want to see 1 Push-Up, Left Arm DB Row to Hip, Right Arm DB Row to Hip – that’s one rep.

Saturday

Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

Followed by…

Four Tabata Sets Each of:
Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps

Then…

“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

Friday

Warm-Up.
Full Body CARs Routine

Followed by…

Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)

Followed by…

Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

Then…

“Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Thursday

A.
Every 90 seconds for 9 minutes (6 sets):
Deadlift x 3 reps @ 65% or 1-RM

Reset the barbell every time on the floor…do not perform these touch and go.

B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts (24/16 kg)
50-Foot Front-Racked Kettlebell Walking Lunges (24/16 kg)
100-Foot Double Kettlebell Overhead Carry (24/16 kg)
150-Foot Double Kettlebell Farmer’s Carry (24/16 kg)

If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.

Boom Lite

A.
Every 90 seconds, for 12 minutes (4 sets):
Station 1 – Banded Good Mornings x 12-15 @ 30X1
Station 2 – Supine Ring Rows x 12-15 reps @ 21X1

B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts
50-Foot Front-Racked Kettlebell Walking Lunges
100-Foot Double Kettlebell Overhead Carry
150-Foot Double Kettlebell Farmer’s Carry

If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.

Wednesday

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Strict Press x 3 reps @ 21X1

B.
For time:
15 Strict Handstand Push-Ups
30 Alternating Single-Leg Squats (Pistols)
45 Kettlebell Swings (24/16 kg)
60 Push-Ups
45 Kettlebell Swings (24/16 kg)
30 Alternating Single-Leg Squats (Pistols)
15 Strict Handstand Push-Ups

Boom Lite

A.
Every 90 seconds, for 12 minutes (4 sets) of:
Station 1 – Dumbbell Bench Press x 6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Your goal is to use at least as much, and preferably slightly more weight than you used last week for these two movements.

B.
For time:
15 Strict Handstand Push-Ups or L-Seated DB Presses
30 Alternating Cossack Squats with KB Goblet Hold
45 Kettlebell Swings
60 Push-Ups
45 Kettlebell Swings
30 Alternating Cossack Squats with KB Goblet Hold
15 Strict Handstand Push-Ups or L-Seated DB Presses

Tuesday

Warm-Up

2-3 sets with an empty barbell of:
Romanian Deadlift x 3 @ 3011
Bent-Over Barbell Row x 3 @ 3113
Muscle Clean x 3
Shoulder Press x 3
Front Rack Alternating Reverse Lunges x 6

Then…

Against a 3-minute running clock…
400 Meter Run
4 Ring Muscle-Ups or 8 Chest-to-Bar Pull-Ups
Max Reps of Power Cleans (155/105 lbs)

Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of power cleans achieved in each of the five sets.

Boom Lite

Warm-Up
2-3 sets with an empty barbell of:
Romanian Deadlift x 3 @ 3011
Bent-Over Barbell Row x 3 @ 3113
Muscle Clean x 3
Shoulder Press x 3
Front Rack Alternating Reverse Lunges x 6

Then…

Against a 3-minute running clock…
300 Meter Run
8 Strict Pull-Ups
Max Reps of Dumbbell Box Step-Overs

Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of box step-overs achieved in each of the five sets.

Monday

Warm-Up.

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold

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

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

Your goal is to use sets 6-8 to establish today’s 1-RM Back Squat.

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

Boom Lite

Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold

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

Then…

A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
25/15 Rowing
20 V-Ups
15 Wall Ball Shots