PERFORMANCE
Warm-Up.
Followed by…
One Set:
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…
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Then…
A.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.
B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)
Compare your results to December 1, 2020. This is a re-test of an Invictus benchmark workout…hit it hard!
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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.
Warm-Up.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jog in Place
30 Seconds of Right Leg Single Leg Airplanes
30 Seconds of Left Leg Single Leg Airplanes
60 Seconds of Alternating Pigeon Stretches
30-60 Second Nose to Wall Handstand Hold
30 Seconds of Down Ups
30 Seconds of Running Man Line Jumps
Rest 30 Seconds
When the running clock reaches 15:00, perform the following…
Every 10 minutes for 30 minutes (3 sets of):
Run 400 Meters
Followed by…
Three rounds of:
15 Deadlifts
12 Push-Press
9 Burpees Over an Object
Followed by…
Run 200 Meters
NO EQUIPMENT SUGGESTIONS:
Run 400 Meters – Substitute 60 Seconds of Jumping Jacks AND 60 Seconds of Mountain Climbers
Deadlifts – Substitute Ground to Sky Reaches
Push-Press – Substitute Plank Kick Throughs with Hand Tap
Run 200 Meters – Substitute 60 Seconds of Smurf Jacks
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
I’m 1 week behind, Nitrous : 9:30 @95 (this is my first attempt ever) did 20-10-10-10 reps, then I figured out I should’ve done it by reps of 10’s.
A) 270, 310, 345, 345, 350, 355,360, 365
B) Nitrous: 8:54 Rx
Thrusters in set of 10.
A.
160, 180, 205, 205, 205, 205.
Ended at 6 sets because nothing felt good and my legs are toast from 180 wall balls yesterday.
B. Nitrous
7:37 RX and. 20 sec PR.
Thrusters were 10/8/7/10/8/7. Hubby beat me by 11 sec. 🤷🏼♀️🙂
A. Back Squat E3MOM
4×240, 3×275, 2×305, 2×310, 2×315, 2×320, 2×320, 2×325
B. Nitrous
7:32
Off the rower around 4. Broke the thrusters into small sets. 47s PR!
Nice! Great job Luke!
A. Up to 365#
B. 7:20 Rx. Last time was 8:22 so much better. Thrusters done as follows: 21,15,9,5. 3:40 on row.
That’s a huge improvement! Congratulations 🙂
Modified get the quads warm and loose from Saturday’s brutal hell workout… that I did yesterday 🙁
8×3 back squats at 265
Nitrous
7:46 rx
No clue what it was last time.
3:36 off the rower
No joke! That work out took my soul and crushed.
Great job pushing through!
A. 4×155#/3×175/2×195/2×200/2×205/2×205/2×205/2×210
B. 8:05
Great WU – 🍑 🔥 A. Back Squats – based off 190# (but pushed the %) 155# x 4, 165 x 3, 175 x 2, 180 x 2, 182 x 1, 181 x 1, 175 x 2, 175 x 2 ***180 is a 5# 2 rep PR! I pushed for all I was worth on the second rep at 182…thought my guts where going to explode. My legs can definitely handle this and way more…how do I transfer more from my core to my legs and glutes? B. Nitrous – RX – 8:59 1000m Row – 4:35 50 Thrusters –… Read more »
Congrats on the PR(s) Candy! Awesome!
A. Back Squats
160
180
200
205
205
210
210
210
B. “Nitrous”
8:51 Rx
12 secs slower than 11/30/20. I think this was fine considering I’m operating on 5 hrs of sleep today and the back squats felt heavier than they should have leading up to this.
Glad I made it today.
Outstanding work Viv!! Those BS #s are crazy…then to turn around and smash Nitrous!
Good work and I felt the same way! Minimal sleep as well due to crying baby! Haha good stuff
Nice squats Viv!
Hey Everyone…my records indicate we have done Nitrous on the following dates in 2020…if anyone is curious.
11/30/20, 7/7/20, 3/19/20
Just time for 6 sets of squats
4-255 3-295 2-315 2-335 2-335
Row 1000 (3:45)
50 thursters 95lbs
8:01
Outstanding work Jeremy…super fast Nitrous!!