PERFORMANCE

Warm-Up

“Mind Muscle” Hip Internal Rotation for Squatting

(Drop us your name if you want to be notified when the online Mind Muscle Class opens registration!)

Followed by…

One Set (Courtesy of Invictus Masters Coach, Nichole Kribs):
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Every 90 seconds for 6 minutes (4 sets):
Close Grip Overhead Squat x 5 reps

Then…

A.
Build to today’s 1-RM Tempo Front Squat @ 32X1
(Take a big belly breath and hold it tight on the 3-second descent and the 2-second pause in the bottom. If you feel like you need a breath during the first 2 phases of the lift, let some out by hissing the air in short bursts through your teeth.)

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B.
Every 4 minutes, for 12 minutes (3 sets), for times:
500 Meter Row
10 Front Squats

Choose a load somewhere around 70-75% of your 1-RM Clean for the Front Squats, and take the weight from the floor.

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Plank from Elbows
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
60 Seconds of Alternating Pigeon Stretches @ 1111 Tempo
30 Seconds of Side Plank Each Side
60 Seconds of Run/Bike/Row/Jog in Place
30 Seconds of Inchworms
30 Seconds of Hang from Pull-Up Bar OR Farmer Hold
30 Seconds of Air Squats

When the running clock reaches 15:00, perform the following…

Four sets of:
8-12 Tempo Dumbbell or Kettlebell Front Squats @ 3311
8-12 Supinated-Grip Strict Pull-ups OR Supinated-Grip Bent-Over Rows
8-12 Dumbbell or Kettlebell Push Press @ 2113
Rest 60 seconds between sets

*This is a progression off of last week, we have increased the tempo, and removed the every 90 seconds. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!

When the running clock reaches 38:00, perform the following…

Three rounds for time:
400 Meter Run OR 500 Meter Row OR 30/25 Calorie Assault Bike
30 Russian Kettlebell Swings
20 Alternating Single Leg V-Ups

TIME CAP = 15 MINUTES!

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

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Danny Lizano
Danny Lizano
August 6, 2020 6:37 am

Very behind in both completing and logging in workout. It’s a short week for me, but trying to get in as much as possible.

A)Front Squat 1-RM Tempo: 255
B)2:31, 2:50, 2:49 (~75%, 160lb)

Janelle Winston
Janelle Winston
August 3, 2020 9:26 pm

A. 110, 125, 135, 145, 155, 165, 170
2x @ 170

B. 2:41, 2:41, 2:48 – 110# 70% of 160

Al F
Al F
August 3, 2020 11:25 pm

Well done on B Janelle, you smoked all of us!! 👊

Janelle Winston
Janelle Winston
August 4, 2020 9:39 am
Reply to  Al F

Thanks Al. I probably should have done 115, but I didn’t want too. 🙂

Mugu
Mugu
August 3, 2020 6:09 pm

Tempo 1RM. 255
Max reps at 255— 5

E4M x3
2:57
3:10
3:06
With 165

Mike Slagle
Mike Slagle
August 3, 2020 5:31 pm

A. Up to 255 with tempo.

2 reps at 255

B. Done at 165.
3:13 row 1:55
3:13 row 1:55
3:09 row 1:53

C. Travis’s ab workout 5

Al F
Al F
August 3, 2020 11:23 pm
Reply to  Mike Slagle

Well done on B Mike, harder than it looked that one I recon! 👊

TheLonghorn
TheLonghorn
August 3, 2020 4:19 pm

A. As RX up to 245#, then 245×3.
B. Modified to 3sets OT4M – squat clean 10×185#
1:45/1:39/1:36
C. 4 rounds
20 alt DB snatch
10 burpees
-8:03
D. 20 mins of soccer with my 11yo

Teddy
Teddy
August 3, 2020 5:12 pm
Reply to  TheLonghorn

D. Who won?

Chris
Chris
August 3, 2020 3:46 pm

A – Clean Grip OHS @ 45, 65, 75 (2)
B – 1 RM tempo front squat @ 185#
C – 3 rounds @ ~2:50 to 3:00… 135# front squat x 10 (all unbroken)… ~1:50 to 2:00 500 meter row

Teddy
Teddy
August 3, 2020 2:03 pm

AT-HOME OPTION – Modified

4 sets of:
— 6 DB BSS (50s) @ 3111
— 8 DB Single-arm Row (60) @ 3011
— 8 KB Push Press (35s) @ 2102

That’s all she wrote.

TheLonghorn
TheLonghorn
August 3, 2020 4:24 pm
Reply to  Teddy

Don’t forget “B. Pose training”. We know that million dollar smile takes practice!

Teddy
Teddy
August 3, 2020 5:12 pm
Reply to  TheLonghorn

B. Dominos
C. Pose Training

John Knox
John Knox
August 3, 2020 12:59 pm

A) did ohs up to 135#
B) worked up to 275# front squat, then got 2 reps on max with no tempo, lol!
C) Every 4 min for 12 min
500 m row
10 front squats @ 185#

2:45/ 2:50/ 2:50

TheLonghorn
TheLonghorn
August 3, 2020 4:19 pm
Reply to  John Knox

Killer times on B!

Al F
Al F
August 3, 2020 11:21 pm
Reply to  John Knox

Solid weight and times on B! 💪

Candy Olkey
Candy Olkey
August 3, 2020 11:08 am

WU done – OHS done with empty BB but kept getting hands closer together. Final set done with hands at shoulder width. A1. Front Squat @ 32X1 65# x3, 85×3, 95×3, 105×2, 115×2, 125×1, 135×1, 140 (f,f) A2. Front Squat – no tempo for max reps @ 135# – 1 rep (descent way to slower!!) B. Every 5 min for 15 min 500m Row – 2:12 / 2:13 / 2:16 10 Front Squats @ 105 (taken from the ground) – 3/7, 4/6, 55 (taken from rack after set break) 3:52 / 4:06 / 4:20 C. Blog Core Workout # 5… Read more »

Al F
Al F
August 3, 2020 11:32 am
Reply to  Candy Olkey

Nice job adapting to every 5 mins Candy so you could still get it done!! 👊

John Knox
John Knox
August 3, 2020 1:00 pm
Reply to  Candy Olkey

Nice job!

Al F
Al F
August 3, 2020 8:43 am

Found a great gym here in the very north of 🇩🇰 👍

Warmup done
OHS done up to 60kg

A. 1RM tempo front squat
Up to 120kg
Then 120×3

B. Every 4 mins for times
500m row
10 front squats (with clean) @70kg

2’50 Row @1’40
2’50 Row @1’42
3’05 Row @1’45

Tough to get the breathing under control after the row, definitely a bit harder than it looked on paper this one!

Candy Olkey
Candy Olkey
August 3, 2020 10:59 am
Reply to  Al F

Outstanding Al!!

Al F
Al F
August 3, 2020 11:33 am
Reply to  Candy Olkey

Thanks Candy, was a tough transition that’s for sure!!

Candy Olkey
Candy Olkey
August 3, 2020 12:11 pm
Reply to  Al F

It definitely was! You worked fast! No way 4 min would work for me…too slow on the rower and then those 1k pound FS 🏋️‍♀️🥵

John Knox
John Knox
August 3, 2020 1:01 pm
Reply to  Al F

Way to work! Nicely done on the rows!

Al F
Al F
August 3, 2020 11:20 pm
Reply to  John Knox

Thanks John, tough transition hey!

TheLonghorn
TheLonghorn
August 3, 2020 4:21 pm
Reply to  Al F

Not sure how you and John crushed the row and then finished the squats so quick, well done!

Al F
Al F
August 3, 2020 11:19 pm
Reply to  TheLonghorn

Thanks TLH, as soon as I’d got my breathing under control it was ok, but first few reps were tough for sure!!

patrik_s
patrik_s
August 2, 2020 9:19 pm

Was happy to see that the August 1 workout was something I could do with my hip pains, so I did it today:

Complete as many rounds and reps as possible in 6, 7, 8 minutes (2 min rest in betweeen).
400 Meter Run (once)
immediately followed by rounds of…
40 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Down Ups

6 min: 2 rds + 40 +13
7 min: 3 rds
8 min: 3 rds + 40 + 15

Happy to have maintained same pace.

Candy Olkey
Candy Olkey
August 3, 2020 11:00 am
Reply to  patrik_s

Good to see you back patrik…Great work!

patrik_s
patrik_s
August 3, 2020 6:49 pm
Reply to  Candy Olkey

thanks Candy, super happy when I can so a workout with the community now and then instead of my solitary assault bike 🙂

Al F
Al F
August 3, 2020 11:33 am
Reply to  patrik_s

Great scores there Patrick considering you’re in pain!!!

patrik_s
patrik_s
August 3, 2020 6:48 pm
Reply to  Al F

Thanks Al, always happy to see workouts I can do as rxd on the site. I’m mostly just going at it on the assault bike nowadays