PERFORMANCE

Warm-Up.

Thoracic Iso Holds

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.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

Compare your results to July 7, 2020. This is a re-test of an Invictus benchmark workout…hit it hard!

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 Alternating Scorpion Kicks
30 seconds of Sampson Pulses each leg
30 seconds of Alternating Cossack Squats
30 seconds of Superman Hold
30 seconds of Divebomber Push-Ups
30 seconds of Inchworm Walk + Scap Push-Up + Press-Up
30 seconds of Shoulder Taps
60 seconds of 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 15:00, perform the following…

Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 6-8 Left Leg Bulgarian Split Squats @ 3111
Station 2: 6-8 Right Leg Bulgarian Split Squats @ 3111
Station 3: 45 seconds of Handstand Hold OR Front Leaning Rest
Station 4: 16-20 Alternating Dumbbell Snatches OR Kettlebell Swings
Station 5: 45 seconds of Prone Plank from Elbows

When the running clock reaches 40:00, perform the following:

Three sets of:
Half-Kneeling Arnold Press x 6 reps each arm @ 2111
Rest 30 seconds
Bilateral Dumbbell or Kettlebell Rows x 8-10 reps @ 2111
Rest 30 seconds
Dumbbell Overhead Triceps Extension x 10-15 reps @ 2010
Rest as needed

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
December 3, 2020 3:36 am

A) 180/190/205/220/235
B) 8:36

Christopher Capozzi
Christopher Capozzi
December 2, 2020 7:09 pm

A
135 / 145 / 155 / 165 / 175

Janelle Winston
Janelle Winston
November 30, 2020 10:49 pm

Just did A because I jacked up my shoulder yesterday.

A. 125, 135. 145. 150, 160

B. Mobilized with remaining time.

Natalie Hirt
Natalie Hirt
November 30, 2020 9:08 pm

Used a 35lb Barbell, Rowed.

4:35 for the row.

12:47 overall.

Legs no work proper anymore LOL
(Skipped front squat portion since I’m currently recovering from an injury, RIP)

Last edited 3 years ago by Natalie Hirt
Luke Tipton
Luke Tipton
November 30, 2020 7:03 pm

A. Every 2 minutes, for 10 minutes (5 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 195 *Set 2 – 2 reps @ 210 *Set 3 – 2 reps @ 225 *Set 4 – 1 rep @ 240 *Set 5 – 1 rep @ 255 B. Sub’d Saturday’s AMRAPs for Nitrous. Did not have the stomach for 50 thrusters on the Monday after the long break. Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats 7+23 Rest 60 seconds, and then… Complete as many rounds and reps as… Read more »

Logan Harris
Logan Harris
November 30, 2020 5:16 pm

A. Up to 275#
B. 8:22 (3:50 row; 15,12,13,10 thrusters). Wake up call for my cardio!

Mugu
Mugu
November 30, 2020 4:11 pm

Yuck.
0 motivation after the 4 days off of holidays.

EMOM 10
3 reps of tempo front squat at 185

Workout
8:53RX

Mike Slagle
Mike Slagle
November 30, 2020 3:54 pm

A. Tempo squats 205-275
These felt great. The last one went up slowly!

B. Rx: 7:47 1:07 pr due to bigger sets of thrusters and 1 less set overall.
Row: 3:52
Thrusters: 18, 13, 10, 6, 3
I just couldn’t quite get the last set of 9. I took a couple quick breaths and got the last 3 in.

C. 10 minutes of ab work

Last edited 3 years ago by Mike Slagle
Nichole Kribs
Nichole Kribs
November 30, 2020 4:44 pm
Reply to  Mike Slagle

Great job Mike!

Anika Tipton
Anika Tipton
November 30, 2020 2:37 pm

A. 3×135#/2×140/2×150/1×160/1×170
B. 8:06

Nichole Kribs
Nichole Kribs
November 30, 2020 4:44 pm
Reply to  Anika Tipton

Great job Anika!

Tvechey
Tvechey
November 30, 2020 2:15 pm

235lbs x3 reps
253bs x2 reps
266lbs x2 reps
286bs x1 rep
303bs x1 rep

“Nitrous”
For time: 6:36
1000 Meter Row
50 Thrusters (95lbs)

Anika Tipton
Anika Tipton
November 30, 2020 2:39 pm
Reply to  Tvechey

So fast on the Metcon!

Tvechey
Tvechey
November 30, 2020 3:32 pm
Reply to  Anika Tipton

Thanks…row 3:40 then 11/11/10/10/8 on the thrusters.

Nichole Kribs
Nichole Kribs
November 30, 2020 4:45 pm
Reply to  Tvechey

Blazing time!

Justin Nadeau
Justin Nadeau
November 30, 2020 12:41 pm

A.
E2MOM (5 sets):
Tempo Front Squat
135lbs x3 reps
155lbs x2 reps
165lbs x2 reps
180lbs x1 rep
180lbs x1 rep

B.
“Nitrous”
For time: 8:50
800 Meter Run
50 Thrusters (95lbs)

Thomas Lopez
Thomas Lopez
November 30, 2020 11:11 am

Warm up ✔️
Strength : 3×85/2×91/2×97,5/1×104/1×110
Workout : 6’38 (3’52 row/ 20-10-10-10 thrusters)

Anika Tipton
Anika Tipton
November 30, 2020 2:39 pm
Reply to  Thomas Lopez

Geez, super fast Thomas!

Nichole Kribs
Nichole Kribs
November 30, 2020 4:45 pm
Reply to  Thomas Lopez

Smashed the workout!

Viv Colon
Viv Colon
November 30, 2020 10:13 am

A. Front Squats
3 reps @ 130#
2 reps @ 140
2 reps @ 150
1 rep @ 160
1 rep @ 170

B. 8:39 Rx
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

Anika Tipton
Anika Tipton
November 30, 2020 2:40 pm
Reply to  Viv Colon

Great job Viv! We would’ve been right with each other on A and B!

Candy Olkey
Candy Olkey
November 30, 2020 9:23 am

After 3 days out of the gym…which was sooo very much needed…but still tough on the soul….
A. Front Squats @ 32X1 based off 155#
100# x 3, 110×2, 120×2, 125×1, 135×1
***These felt pretty good today!

B. Nitrous – RX 9:27
1000m Row – 4:31
50 Thrusters @ 65# – All broken up
***Not my best…not my worst. But definitely couldn’t get a rhythm going with the thrusters.

Daniel
Daniel
November 30, 2020 6:09 am

FS@190

8:50
50 bupees (too dark outside to run)
50 thrust
Thrusters were heavy

Nichole Kribs
Nichole Kribs
November 30, 2020 7:35 am
Reply to  Daniel

Way to get it done still Daniel!

Candy Olkey
Candy Olkey
November 30, 2020 9:25 am
Reply to  Daniel

Outstanding work Daniel! The thrusters felt heavy to me too….I’m going to blame it on a cold rainy MONDAY.

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