Workout of the Day

Thursday

Warm-Up.

Spend 10 minutes rolling out your t-spine and lats.

Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
30 seconds of Hollow Body/Superman Swings
30 seconds of Scap Pull-Ups
Rest 60 seconds

Then…

A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 4-6 reps @ 85%

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Front-Racked Kettlebell Front Squats (24/16 kg KBs)
9 Toes to Bar
6 Burpees

Boom Lite

Warm-Up.

Spend 10 minutes rolling out your t-spine and lats.

Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
30 seconds of Hollow Body/Superman Swings
30 seconds of Scap Pull-Ups
Rest 60 seconds

Then…

A.
Four sets of:
Back Squat x 6 reps @ 32X1
Rest 60 seconds
Supinated Medball Leg Curls x 8-10 reps @ 3011
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
18 Goblet Squats
12 Hanging Leg Raises or V-Ups
6 Burpees

Wednesday

Followed by…

10 minutes of Handstand Play (holds, walks, wall climbs, etc.)

Then…

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8-10 reps @ 2111
Station 2 – Landmine Press (left) x 8-10 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 10 reps @ 2111

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

Boom Lite

Same as above.

Tuesday

A.
Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 5 reps @ 70-75%

B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

Boom Lite

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B.
Five rounds for time of:
24 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
12 Box Step-Ups with Kettlebell

Monday

Warm-Up.
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps or Frog Jumps x 5-10 reps

Then…

“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.

Saturday

Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Lat Stretch x 60-90 seconds per arm
Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps

Followed by…

Kettlebell Complex x 2 sets (one with each arm):
Goat Bag Hinges x 5 (use both arms :))
Kettlebell Snatch x 5
Overhead Carry x 25 yards
Single-Arm KB Swings x 5
Single-Arm Front Rack Squats x 5
Rest as needed

Then…

A.
In teams of two, each member must complete the following for time:
Row 1000 Meters
10 Dumbbell Burpee Box Step-Ups (20″)
15 Strict Pull-Ups
50 Kettlebell Swings

Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs

After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then…

B.
In teams of two, each member must complete the following for time:
Run 800 Meters
10 Dumbbell Burpee Box Step-Ups (20″)
15 Strict Pull-Ups
50 Kettlebell Swings

Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.

Thanksgiving!

Thanksgiving with the Girls

For Time:
Angie’s House
20 Pull-Ups | Ring Rows
20 Push-Ups | Push-Ups on a Box
20 Sit-Ups
20 Air Squats

Helen’s House
500 Meter Row
21 Kettlebell Swings (53/35 lb) | Pick your weight
12 Pull-Ups | Ring Rows

Fran’s House
15 Thrusters (95/65 lb) | Goblet Squats

Nancy’s House
100 Double Unders | Single Unders
15 Overhead Squats (95/65 lb) | PVC Pipe

Grace/Isabel’s House
20 Ground-To-Overheads (95/65 lb) | Dumbell Ground to Overhead

Kelly’s House
30 Burpees | One at a time!
30 Box Jumps (24/20 in) | Choose height
30 Wall Balls (20/14 lb) | Choose weight

Wednesday

Four sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds

B.
Four rounds for time of:
200 Meter Row
15 Push-Ups
200 Meter Row
15 Push Presses (95/65 lbs)

Boom Lite

Same as above. Modify as needed.

Tuesday

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 –  Burpee Pull-Ups x 30 seconds effort

Then…

A.
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Ring Muscle-Up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions

B.
Two sets for max reps of:
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

Boom Lite

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 –  Burpee Pull-Ups x 30 seconds effort

Then…

A.
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Pull-Up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions

B.
Two sets for max reps of:
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of L-Seated Dumbbell Presses
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Stationary Dips
Rest 30 seconds

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

Monday

Every 8 minutes, for 32 minutes (4 sets) for times:
400 Meter Run/200 Double Unders
8 Power Cleans (185/135 lbs)
500 Meter Row
20 Pull-Ups

Boom Lite

Every 8 minutes, for 32 minutes (4 sets) for times:
300 Meter Run/200 Single Unders
24 Kettlebell Swings
500 Meter Row
12 Strict Pull-Ups

Saturday

Warm-Up.
Full Body CARs Routine

Followed by…

10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.

Then…

In teams of two, complete three rounds for time of:
1200 Meter Row Relay
60 Power Snatches (95/65 lbs)
40 Overhead Squats (95/65 lbs)
20 Bar-Facing Burpees

Partners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.