PERFORMANCE

Warm-Up.

“Mind Muscle” Hip Internal Rotation for Squatting

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):
Shrimp Squats x 5 each leg
(Start in the bottom of a lunge with the shoelaces of your rear foot on the ground in plantar flexion. Lunge out of the bottom without using your back leg! You can hold your back foot up with your hand so just your knee is on the floor if you have the mobility to do so.)

Then…

A.
Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
6 Dumbbell Devil’s Presses
12 Dumbbell Alternating Reverse Lunges
400 Meter Run
B.
OPTIONAL Lalo’s Butt Burner
Three sets of:
Single Leg Wall Sit x 20 sec
immediately followed by..
10 Sprinter Single Leg Hip Thrusts @ 20X1
(hold non-working leg @ 90 degree)
Rest 15 sec then do the other side

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.

3-5 minutes of Foot Mobility Drills

Followed by…

Double-Leg Calf Raise Stretch x 2 minutes + Single-Leg Eccentrics for Calves x 8-10 reps each leg @ 10 seconds down per rep
(Movement demos from 0:00-1:15 on this video)

Followed by…

Complete as many rounds and reps possible in 30 minutes of:
200 Meter Run
2 Alternating Dumbbell Snatches
2 Single Arm Dumbbell Overhead Squats
200 Meter Run
4 Alternating Dumbbell Snatches
4 Single Arm Dumbbell Overhead Squats
…and so on…*

*Increase the number of repetitions on the dumbbells by 2 reps every round, and be sure not to favor the same arm for the overhead squats.

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!

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Janelle Winston
Janelle Winston
September 13, 2020 1:42 pm

Sunday:

Cindy
22+1 – RX

PR for me. Kept a pretty steady pace the whole time and was able to hold onto the push ups for the most part through 15 rounds with really good form. After that some were the fall to the ground, push back up sort.
Improvement for sure.

Janelle Winston
Janelle Winston
September 14, 2020 2:41 pm
Reply to  Michele Vieux

And now I can barely move 😂😩

Mugu
Mugu
September 12, 2020 4:37 pm

23 rounds of Cindy for a PR
15 min on the treadmill
15 min of chest and tri’s

Christopher Capozzi
Christopher Capozzi
September 12, 2020 10:25 am

19:59 with 40# dumbbells

R1: 4:55
R2: 4:56
R3: 4:59
R4: 5:09

Mike Slagle
Mike Slagle
September 12, 2020 11:30 am

Good work Chris! You crushed it. Fast and consistent all the way through.

Chris - 43 / 170 lbs / 5’8
Chris - 43 / 170 lbs / 5’8
September 12, 2020 1:04 pm
Reply to  Mike Slagle

You too Mike! 3 workouts in one day!

Mike Slagle
Mike Slagle
September 12, 2020 9:33 am

A. Push jerks in place of split jerks from earlier this week.
Up to 195

B. Strict cindy
15 rounds exactly. I made it 7 rounds at emom pace or faster. All but 2 of the pull-up rounds were UB which is really encouraging.

C. Finisher 3 min
500m row and max pike pushups
Row: 1.37
Pike pushups: 22