Workouts of the Day

Coach’s Draw

A)
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds

B)
For time:
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

A)
Every 2:30, for 6 sets (15 min):
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

Immediately followed by…

Every 2 min, for 2 sets (4 min):
Strict Press x 8 reps @ 80%

B)
15 min AMRAP:
5 Strict Pull-Ups
10 Push Presses (115/75 lbs)
30 Double-Unders

A)
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

B.
4 min EMOM for max reps or calories:
Station 1 – 30 seconds of Assault Bike or Rowing
Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 min, for 5 sets (15 min) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil’s Press completed during 30 second max effort

A)
Every 2 min, for 8 sets (16 min):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B)
“Ingrid”
Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees

Compare your results to February 10, 2021. 

“Invictus Baseline Interval Test” 
Every 5 min, 6 sets (30 min) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Compare your results to March 15, 2021. 

Coach’s Draw

A)
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets.

*Increase last week’s loads by 2-3% if you were able to hit all reps successfully.

B)
Every 5 minutes for 3 sets (15 min) for times:
20/15 Cal Assault/Echo 30/20 Cal Schwinn 25/18 Cal Row
15 Bar-Facing Burpees
12 Front Squats (135/95 lbs)
9 Strict Pull-Ups
6 Strict Handstand Push-Ups

FOUR SETS of each couplet: 

Against a 3-minute clock…
Row 500 Meters
Max Reps of Toes to Bar

Rest 60 seconds

Against a 3-minute clock…
Run 400 Meters
Max Reps of Power Cleans (185/135 lbs)Rest 60 seconds 

A)
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
immediately followed by…
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 secondsB)
12 min AMRAP:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 55/35 lb