PERFORMANCE

Warm-Up.

“Mind Muscle” Oblique & Hamstring Prep

Followed by…

Mind Muscle” Thoracic Iso Holds

Followed by…

2 Sets (with empty bar):
5 Deadlift, 5 Bent-Over Rows, 5 Strict Press
5 Hang Power Clean, 5 Front Squat
5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
5 Good Mornings, 5 Jumping Squats

*Every new line means take a short break before moving to the next movements

Then…

A.
In 12 minutes build to:
Deadlift – 2 reps @ 85% of 1-RM Deadlift

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 3 reps @ 70%

B.
For time:
50/35 Calories of Assault Bike
50 Burpee Box Jump-Overs (24″/20″)

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…

Two sets of:
60 second Run/Bike/Row
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels
30 seconds of Squat Hold
30 seconds of Kang Squats
30 seconds rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

When the running clock reaches 14:00, perform the following…

Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1: 10-15 Floor Press
Station 2: 10-15 Front Squats
Station 3: 30 Seconds Max Reps of Hang to Overhead
Station 4: Rest

When the running clock reaches 30:00, perform the following…

Two rounds for time of:
10 Floor Press
10 Front Squats
10 Hang to Overhead

Time Cap = 6 Minutes

*Use Dumbbells, Kettlebells, Sandbags, or a Barbell for these movements.

When the running clock reaches 42:00, perform the following:

Every minute, on the minute, for 8 minutes (2 sets) of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Banded Face Pulls

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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Kyle Heeter
Kyle Heeter
November 18, 2020 7:08 pm

DL-365
85%- 310
70%- 255

3 sets
10 BB hip [email protected] 165 21×1
30 60# KB RDL 1010
100m 90#(45/45) OH carry
1 min plank

2:00 rower sprint
50 burpee bench jumps
7:26

Last edited 11 days ago by Kyle Heeter
Janelle Winston
Janelle Winston
November 16, 2020 9:59 pm

Jumped right into B. Because I had no time.

8:27 – did the BBJO first because hubby was on the bike.

Ouch!

Luke Tipton
Luke Tipton
November 16, 2020 7:12 pm

A. Worked up to 2×340 DL
E2MOM for 10’
DL 3×280

B. 8:09 w/ 50 cal row

Mike Slagle
Mike Slagle
November 16, 2020 4:45 pm

A. Deadlifts up to 315
Speed deadlifts at 255
These felt great even in my 40 degree garage.

B. Done with rower cals
50 cals 2:55
9:05

First 10 and last 10 done around 1 minute.

Anika Tipton
Anika Tipton
November 16, 2020 5:21 pm
Reply to  Mike Slagle

Haha! ‘Tis the season for freezing garage workouts! 😂 Good job Mike!

Mike Slagle
Mike Slagle
November 16, 2020 6:00 pm
Reply to  Anika Tipton

True story! I’ll need to break out the heater as it gets colder. Great job to you breaking 8 minutes!

Kyle Heeter
Kyle Heeter
November 18, 2020 7:10 pm
Reply to  Mike Slagle

lungs on fire🔥

Viv Colon
Viv Colon
November 16, 2020 3:03 pm

Hello! I just to follows Invictus comp training years ago. Since then, tons has changed: another kid, cross country move, to working out on my own. I started doing these workouts again about 2-3 weeks ago.

A.
Built to 2 reps @ 225#
3 reps @ 190# all sets

B.
35 cal row (2:49)
50 box jump overs 20”

8:59

Anika Tipton
Anika Tipton
November 16, 2020 5:22 pm
Reply to  Viv Colon

Welcome Viv!

Mike Slagle
Mike Slagle
November 16, 2020 6:00 pm
Reply to  Viv Colon

Great job! Thanks for posting!

Mugu
Mugu
November 16, 2020 2:59 pm

Barbell warm up

5×5 of 285 Deadlifts, don’t have more today.

Workout was 8:40RX.
Echo Bike : 2:56

Anika Tipton
Anika Tipton
November 16, 2020 2:26 pm

A1. Up to 235#
A2. All speed deadlifts at 190#
B. 7:59

Anika Tipton
Anika Tipton
November 16, 2020 2:28 pm
Reply to  Anika Tipton

Oops, forgot to say that I did the rower instead of bike.

Candy Olkey
Candy Olkey
November 16, 2020 1:06 pm

Love the MM Oblique & Ham prep!!!
A1. Deadlift build to 2 reps @ 85% (based off 250#)
155×5, 175×5, 195×3, 200×3, 205×2, 210×2, 215×2

A2. Speed Deadlift x 3 @ 75% – all at 175#

B. For Time – 9:16
35 Cal AB – 3:15
50 BBJO @ 20″ – all UB

Mugu
Mugu
November 16, 2020 2:59 pm
Reply to  Candy Olkey

Nice job unbroken! I did 32 then the rest.

Thomas Lopez
Thomas Lopez
November 16, 2020 11:10 am

Warm up ✔️
Strength : up to 2×157,5
E2mom: 3×130 speed.
Workout : 7’24 RX
2’24 bike and 4’42 I tried to keep 10 on the minute and push last 10. It was fun. 👏

Candy Olkey
Candy Olkey
November 16, 2020 1:07 pm
Reply to  Thomas Lopez

Outstanding Thomas! I tried to do the same with 10 BBJO on the minute…that worked for like minute 1….lol

Mike Slagle
Mike Slagle
November 16, 2020 6:02 pm
Reply to  Thomas Lopez

Great work pushing the metcon!

Alice
Alice
November 16, 2020 10:41 am

Should have gone up in doubles! Blew myself out before I got to the top! Silly me.

A. Did 3 at 205 easily but couldn’t make 215 budge 🤷‍♀️ Feels good to be moving weight again though! Speed Triples at 185 felt good.

B. No assault bike and raining so cheated and did 30 plank toe touches + BJOB. 6.50.

Candy Olkey
Candy Olkey
November 16, 2020 1:08 pm
Reply to  Alice

Great work Alice! I wouldn’t call 30 plank toe touches cheating…you got some GREAT work in today!

Rafael Barros
Rafael Barros
November 16, 2020 6:59 am

2 reps deadlift: 375lbs

3 reps speed deadlift 315

Wod: 11′ 30″

Candy Olkey
Candy Olkey
November 16, 2020 1:08 pm
Reply to  Rafael Barros

Super heavy DL Rafael!

Denis Nagahama
Denis Nagahama
November 16, 2020 6:13 am

Every 2 on 12

2 reps Deadlift

225
260
280
295
305
315

Every 2 on 10

3 reps Speed Deadlift

255lbs

Wod: 10’25”

Candy Olkey
Candy Olkey
November 16, 2020 1:09 pm
Reply to  Denis Nagahama

Nice work Denis!!