Fri, Nov 20, 2020

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Week 15/16: Inverted Juggernaut Method
Deadlift
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 13. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a final NT1RM after week 16. The goal is 3 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator

Conditioning
10 min AMRAP:

• 2 Kettlebell Swings 70/53#
• 2 Burpee Pull-ups
• 4 Kettlebell Swings 70/53#
• 4 Burpee Pull-ups
• 6 Kettlebell Swings 70/53#
• 6 Burpee Pull-ups

Continue pattern until time is up.

Wed, Nov 18, 2020

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Jumping Lunges
• 7 Barbell Thrusters 45/35#

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Strength
Week 15/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 13. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a final NT1RM after week 16. The goal is 3 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator

Core
21-15-9 reps:
GHD Sit-ups
Evil Wheels

Conditioning
5 rounds for max reps:
2 min:

• 20 Thrusters 75/55#
• 10 Toes-to-bar
• Max Power Snatches 75/55#
2 min: Rest

Repeat from 4.3.2020.

Tue, Nov 17, 2020

Warm-up
• 400 m Run

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 60 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Week 15/16: Inverted Juggernaut Method
Back Squat
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 13. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a final NT1RM after week 16. The goal is 3 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator

Conditioning
For time:
• 500 m Row

 Then, 3 rounds:
• 15 Deadlifts 225/155#
• 15 Burpees Bar-facing

 Then:
• 500 m Row

Mon, Nov 16, 2020

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

Strength
Week 15/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 13. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a final NT1RM after week 16. The goal is 3 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator

Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#

Conditioning
4 rounds for time:
• 21 Wall Balls 20/14#
• 12 Dumbbell Power Snatch 50/35#

Perform 6 DB snatches per arm, per round, in any order/sequence. Repeat from 3.31.2020.

Sat, Nov 14, 2020

Warm-up
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs

2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
3-position Snatch (hip/knee/floor)
• 5 sets of the complex

Start light; increase weight to finish as heavy as possible.

Clean & Jerks
• 3 sets of 3 reps, work up to 85% of 1RM

Conditioning
For time:
• 1 mile Run
• 200 calorie Air Bike
• 300 Double Unders

Fri, Nov 13, 2020

Warm-up
• 400 m Run

2 rounds:
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

Strength
Week 14/16: Inverted Juggernaut Method
Deadlift
• 1 set of 1 rep at 70% NT1RM
• 1 set of 1 rep at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM

NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 11’s AMRAP – 8) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 11 performance. Take the number of reps completed of the week 11 AMRAP subtract 5 (which is the baseline standard) then multiply by 2.5 (which is the amount of weight we want to increase per rep), and then add your previous new training 1 rep max.

3+ means to perform more than 3 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

To automatically calculate all of these numbers, download and use the Inverted Juggernaut Method Calculator.

Conditioning
For max reps:
• Tabata Row
• Tabata Push-ups
• Tabata Pull-ups
• Tabata Dumbbell Thrusters 30/20#

1 minute rest between each Tabata. A Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. Score is the sum of all total reps completed.

Wed, Nov 11, 2020

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Week 14/16: Inverted Juggernaut Method
Shoulder Press
• 1 set of 1 rep at 70% NT1RM
• 1 set of 1 rep at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM

NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 11’s AMRAP – 8) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 11 performance. Take the number of reps completed of the week 11 AMRAP subtract 5 (which is the baseline standard) then multiply by 2.5 (which is the amount of weight we want to increase per rep), and then add your previous new training 1 rep max.

3+ means to perform more than 3 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

To automatically calculate all of these numbers, download and use the Inverted Juggernaut Method Calculator.

Core
6 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Forearm Plank Hold
• 10 sec Rest

Conditioning
3 rounds for max reps:
3 min AMRAP:

• 10 Power Clean & Jerk 115/75#
• 10 Box Jump Overs 24/20”
1 min:
• Rest

Score is total reps completed.

Tue, Nov 10, 2020

Warm-up
• 20 cal Row

2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#

Strength
Week 14/16: Inverted Juggernaut Method
Back Squat
• 1 set of 1 rep at 70% NT1RM
• 1 set of 1 rep at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM

NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 11’s AMRAP – 8) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 11 performance. Take the number of reps completed of the week 11 AMRAP subtract 5 (which is the baseline standard) then multiply by 2.5 (which is the amount of weight we want to increase per rep), and then add your previous new training 1 rep max.

3+ means to perform more than 3 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

To automatically calculate all of these numbers, download and use the Inverted Juggernaut Method Calculator.

Conditioning
12-9-6-3 reps for time:
Overhead Squats 135/95#
Bar Muscle-ups

Finish each round with:
• 200 m Run

Barbell starts from the ground.

Mon, Nov 9, 2020

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Jacks

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Week 14/16: Inverted Juggernaut Method
Bench Press
• 1 set of 1 rep at 70% NT1RM
• 1 set of 1 rep at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM

NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 11’s AMRAP – 8) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 11 performance. Take the number of reps completed of the week 11 AMRAP subtract 5 (which is the baseline standard) then multiply by 2.5 (which is the amount of weight we want to increase per rep), and then add your previous new training 1 rep max.

3+ means to perform more than 3 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

To automatically calculate all of these numbers, download and use the Inverted Juggernaut Method Calculator.

Core
3 rounds:
• 10 Good Mornings 45/35#
• 20 Flutter Kicks

Conditioning
4 rounds for time:
• 15 Deadlifts *
• 15 Burpees Lateral Over Bar

Round 1: 135/95#
Round 2: 185/135#
Round 3: 225/155#
Round 4: 275/185#

Sat, Nov 7, 2020

Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats

2 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Goblet Squat Hold 53/35#

Strength
Snatch
• 3 sets of 3 reps, work up to 85% of 1RM

3-position Cleans (hip/knee/floor)
• 5 sets of the complex

Start light; increase weight to finish as heavy as possible. 

Conditioning
For time:
• 100 Wall Balls 20/14#
• 100 AbMat Sit-ups
• 100 Jumping Lunges
• 100 Row calories

Partition reps as desired.