PERFORMANCE
Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Then…
A.
In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner works
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
**This the final week we will post our At-Home Workouts in this location. Stay tuned for the launch of a new and improved version of our At-Home Workout Program this September!**
In the meantime, feel free to scroll back over the past 70 weeks (!!) and repeat some of the ones you really loved or maybe missed.
And…we are trying to get a feel for how many people are currently following this program. If you can take 15 seconds to comment below with a simple “yes”, we’d appreciate it. If you can take 2 minutes and fill out this quick survey, that’s even better! We want to make sure we are giving you what you need in the new & improved program!
When the clock starts, perform…
Three sets of:
60 second Plank Hold from Elbows
30 second Side Plank Each Side
Rest 30 seconds
60 seconds of Plank Position Reach Throughs
Rest 30 seconds
20 Alternating Single Leg Airplanes
200 Meter Run at 70%
Rest 30 seconds
When the running clock reaches 20:00, perform the following…
For time:
400 Meter Run
40 Dumbbell Deadlifts
40 Strict Handstand Push-Ups
300 Meter Run
30 Dumbbell Deadlifts
30 Strict Handstand Push-Ups
200 Meter Run
20 Dumbbell Deadlifts
20 Strict Handstand Push-Ups
100 Meter Run
10 Dumbbell Deadlifts
10 Strict Handstand Push-Ups
TIME CAP = 25 MINUTES
When the running clock reaches 50:00, perform the following…
Two sets of:
Accumulate 100 reps of Banded Biceps Curls AND Banded Triceps Extensions
Rest 1-2 minutes between sets
*You may split the reps however needed and each set is completed once 100 reps of each movement is done.
Yes, doing this one as well!
Today was a running day at work. 4 miles in 32:36 – did stop the watch and myself after 2 to gasp and pant and then start again. Beautiful day here is AK. 🙂
Other than the convenience of an App, is there any reason to pay to use Invictus performance through SugarWOD. I like the app setup, but I don’t want to pay if it’s the exact same thing here.
TIA
I decided that it wasn’t worth 15 bucks a month. It just allows more digital tracking really. But I post here and write down my wods in a notebook, so I can usually find what I am looking for. I guess it depends on what is important to you. If you want to see a broader sample of how people are doing to compare too, than sure, but if not, this group gives me enough data to gage where I’m at.
July 5th Workout A. Snatch – 70#, 75, 80, 85, 88, 91, 94, 97(failed 100 times) ***Probably not the best day to do snatch..upper body feeling a little beat up. B. For Time – RX – 13:08 30 C2B – kipping singles 20 OHS @ 95# – 10/5 20 C2B – kipping singles 10 OHS – UB 10 C2B – kipping singles 5 OHS – UB ***I have lost any rhythm to even attempt to sting C2B together…can’t seem to remember what the body should be doing on the way back down. Travis I know you have a video to… Read more »
Yesterday’s workout
Emom 12 min 3rds
Row 1000m
20 burpee machine over
10 strict pull-ups (5-5 5-5 10 singles)
Run 400m
20 alt db snatch 40
10 hs db squat 40
9:38
10:34
11:32
row and run were the worst. Been inconsistent lately with house projects!
No way I could have done running dead and this this week!
Congrats to those who r killing it! Go gettem!!