A. Every 3 minutes, for 15 minutes (5 sets): 3 Cleans + 1 Jerk (Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk) *Sets 1-3 = 1 rep @ 72.5% of 1-RM Clean & Jerk *Sets 4-5 = 1 rep @ 77.5% of 1-RM Clean & Jerk B. … Read more
Three rounds for max reps of: 1 Minute of Burpees 1 Minute of Wall Ball Shots 1 Minute of Kettlebell Deadlifts 1 Minute of V-Ups 1 Minute of Kettlebell Swings Rest 1 minute The post September 1, 2018 – Fitness appeared first on Invictus Fitness.
A. Three sets of:Legless Rope Climb (ascent) x 1 pull + Rope Pull-Up Tap x 1 rep *Continue this pattern until you reach the top of the rope then descend to the bottom however you’d prefer. Rest as needed Followed by. . . Every 20 seconds, for 2 minutes (3 sets) of: Interval 1 – … Read more
A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Hollow Hold or Rocks x 45-60 seconds Station 3 – Strict Pull-Ups x 8-10 reps @ 2111 Station 4 – Bottom’s Up Kettlebell Carry x 25 Meters each arm B. … Read more
Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. I. 4 Minutes of Hip Flexor Mobility of Your Choice 4 Minutes of Anterior Shoulder Mobility of Your Choice 4 Minutes of Quad Mobility of Your Choice 4 Minutes of Lat & Subscap Mobility of Your Choice Focus on relaxed breathing throughout … Read more
A. Every 2 minutes, for 18 minutes (3 sets): Station 1 – Back Squat x 8-10 reps @ 3011 Station 2 – Single-Arm Dumbbell Row (Left) x 10 reps @ 2111 Station 3 – Single-Arm Dumbbell Row (Right) x 10 reps @ 2111 B. For max reps/calories: 2 Minutes of Assault Bike (or Rowing) Rest … Read more
A. Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1 Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0 Station 3 – Suitcase Carry x 100 Meters (50 meters each side) B. Complete as many rounds and reps as possible … Read more
A. Two sets of:Freestanding Handstand Marching x 20 reps Rest 30 secondsNose-To-Wall Handstand + Yoyo Walk x 2 meters Rest 30 secondsBack-To-Wall Handstand Marching x 30 reps Rest 30 seconds Followed by. . . One set of:Back-To-Wall Donkey Kicks x 12 reps (hands turned outward) Rest 30 secondsWall Slides x 15 reps @ 2020 B. … Read more
A. Every 2 minutes, for 4 minutes (2 sets): Snatch Press from Receiving x 5 reps @ 2111 Immediately followed by… Every 2 minutes, for 4 minutes (2 sets): Snatch Press from Receiving x 3 reps @ 2111 Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): (Snatch Balance + Overhead Squat) x … Read more
A. Three rounds for time of: 30 Kettlebell Swings 20 Jumping Lunges Compare results to May 11, 2018. Rest until relatively recovered, and then… B. Three sets of: Single-Leg Deadlift x 6-8 reps each leg @ 4011 Rest 60 secondsBarbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds … Read more