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  1. Tiny na sv29i 400x400 InvictusFitness
    Lucky Sevens - Workout
    Length: 60 minutes
    Equipment: Barbell, kettlebell
    Workout:

    A.
    Deadlift
    * Set 1 – 50% of possible 3-RM x 5 reps
    * Set 2 – 75% of possible 3-RM x 3 reps
    * Set 3 – 85% of possible 3-RM x 2 reps
    * Set 4 – 90-95% of possible 3-RM x 1 rep
    * Set 5 – Test 3-RM
    * Set 6 (optional) – Exceed Set 5 weight for 3-RM
    Rest exactly 3 minutes between lifts

    Perform these with PERFECT posture and mechanics.

    B.
    “Lucky Sevens”
    Complete as many rounds and reps as possible in 7 minutes of:
    7 Box Jumps (24″/20″)
    7 Burpees
    7 Kettlebell Swings (24/16 kg)

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  2. Tiny na sv29i 400x400 InvictusFitness
    21 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Bench, bodyweight
    Workout:

    A.
    Five sets of:
    Bench Press x 4-6 reps @ 20X1
    Rest 2-3 minutes

    B.
    Three rounds for time of:
    400 Meter Run
    40/30 Push-Ups
    40 Air Squats

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  3. Tiny na sv29i 400x400 InvictusFitness
    19 Jun 2017 - Workout
    Body Parts: Full body
    Length: 60 minutes
    Equipment: Wallball, barbell
    Workout:

    A.
    Three sets of:
    Front Squat x 4-6 reps @ 41X1
    Rest 2 minutes
    Weighted Pull-Ups x 2-3 reps @ 2110
    Rest 2 minutes

    B.
    Five sets for times of:
    15 Wall Ball Shots
    15 Pull-Ups
    Rest 60 seconds

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  4. Tiny na sv29i 400x400 InvictusFitness
    16 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Erg, dumbbells
    Workout:

    In teams of two, partners alternate rounds to complete five sets each of:
    500 Meter Row
    10 Dumbbell Man-Makers

    Man-Makers = Row left, Push-Up, Row right, Power Clean, Push Press

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  5. Tiny na sv29i 400x400 InvictusFitness
    15 Jun 2017 - Workout
    Body Parts: Shoulders
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    A.
    Five sets of:
    Hang Snatch + Snatch
    Rest 20 seconds
    Tall Box Jumps x 1.1.1.1.1
    (rest 5 seconds between jumps)
    Rest 2 minutes

    B.
    Three rounds for time of:
    400 Meter Run
    15 Overhead Squats (135/95 lbs)

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  6. Tiny na sv29i 400x400 InvictusFitness
    14 Jun 2017 - Workout
    Body Parts: Legs, Quads
    Length: 60 minutes
    Equipment: Barbell, kettlebell
    Workout:

    A.
    Eight sets of:
    Back Squat x 2-3 reps @ 30X1
    Rest 2 minutes
    (These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

    B.
    Complete as many rounds and reps as possible in 6 minutes of:
    3 Thrusters (135/95 lbs)
    6 Pull-Ups
    12 Kettlebell Swings (32/24 kg)

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  7. Tiny na sv29i 400x400 InvictusFitness
    Push Day - Workout
    Body Parts: Chest
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    A.
    Four sets of:
    Push Press x 3-5 reps
    Rest 2 minutes
    L-Sit Tuck to Extension x 7-10 reps @ 1212
    Rest 2 minutes

    B.
    Complete rounds of 21, 15, and 9 reps of:
    Strict Handstand Push-Ups
    Push Press (135/95 lbs)
    Push-Ups

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  8. Tiny na sv29i 400x400 InvictusFitness
    Deadlift Day - Workout
    Body Parts: Lower Body
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    A.
    Deadlift
    Set 1 – 3 reps
    Set 2 – 2 reps
    Set 3 – 1 rep
    Set 4 – 3 reps
    Set 5 – 2 reps
    Set 6 – 1 rep
    Rest 3-4 minutes between sets

    B.
    Every minute, on the minute, for 10 minutes:
    3 Deadlifts @ 80-85% of today’s heavy single
    6 Burpees Over the Barbell

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  9. Tiny na sv29i 400x400 InvictusFitness
    Recovery Day - Workout
    Workout:

    A.
    Mobility and Maintenance
    * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
    * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    – AND/OR –
    * Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

    B.
    Nutrition Preparation
    * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

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  10. Tiny na sv29i 400x400 InvictusFitness
    10 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Wallball, Kettlebells
    Workout:

    In teams of two, complete:
    100 Pull-Ups
    400 Meter Farmer’s Carry (heavy, swap weights as often as needed)
    100 Wall Ball shots
    400 Meter Farmer’s Carry
    100 Burpee Box Jump-Overs (24″/20″)
    400 Meter Farmer’s Carry

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  11. Tiny na sv29i 400x400 InvictusFitness
    09 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Erg, kettlebell
    Workout:

    Partners alternate whole rounds for time and complete four rounds each of:
    Row 250 Meters
    5 Kettlebell or Dumbbell Single-Arm Push Press (each arm)
    10 Goblet Squats
    Run 400 Meters

    (Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 400 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 400 meter run.)

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  12. Tiny na sv29i 400x400 InvictusFitness
    08 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, dumbbells
    Workout:

    A.
    Four sets of:
    Dumbbell Walking Lunges x 20 steps @ 1010
    Rest 90 seconds
    Ring Dips x Max Reps @ 2111
    (please stick to the tempo prescription)
    Rest 90 seconds

    B.
    Complete as many rounds and reps as possible in 10 minutes of:
    5 Power Cleans (135/95 lbs)
    10 Strict Handstand Push-Ups

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  13. Tiny na sv29i 400x400 InvictusFitness
    07 Jun 2017 - Workout
    Body Parts: Shoulders
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    A.
    Four sets of:
    Shoulder Press x 3-5 reps @ 20X1
    Rest 90 seconds
    Strict Toes to Bar x 6-10 reps @ 2110
    Rest 90 seconds

    B.
    Complete as many rounds and reps as possible in 6 minutes of:
    12 Pull-Ups
    12 Thrusters (95/65 lbs)
    30 Double-Unders

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  14. Tiny na sv29i 400x400 InvictusFitness
    06 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, wallball
    Workout:

    A.
    Five sets of:
    Deadlift x 4-6 reps @ 21X1
    Rest 20 seconds
    Ring Push-Ups x max reps @ 1111
    (terminate the set once you’re no longer able to maintain the prescribed tempo)
    Rest 2 minutes

    B.
    Five rounds for time of:
    Run 400 Meters
    20 Wall Ball Shots

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  15. Tiny na sv29i 400x400 InvictusFitness
    05 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, Erg, Kettlebell
    Workout:

    A.
    Four sets of:
    Power Clean x 1.1.1.1
    (rest 10 seconds between singles)
    Rest 2 minutes
    Weighted Pull-ups x 2-3 reps @ 21X0
    Rest 2 minutes

    B.
    For max reps/calories:
    2 Minutes of Assault Bike (for calories)
    Rest 2 Minutes
    2 Minutes of Burpee Box Jump-Overs (24″/20″)
    Rest 2 minutes
    2 Minutes of Rowing (for calories)
    Rest 2 minutes
    2 Minutes of Kettlebell Swings (24/16 kg)

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