Fri, Oct 9, 2020

Warm-up
• 300 m Row

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
Week 9/16: Inverted Juggernaut Method
Deadlift
• 5 sets of 5 reps at 70% NT1RM
• 1 set of 5+ reps at 70% NT1RM

ADJUST YOUR TRAINING MAX. This is the most important part of this program. NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 7’s AMRAP – 10) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 7 performance. Take the number of reps completed of the week 7 AMRAP subtract 10 (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 training 1 rep max.

5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

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

Conditioning
For time:
• 200 Double Unders

Then, 6 rounds:
• 8 Deadlifts 225/155#
• 8 Strict Pull-ups

Then:
• 200 Double Unders

Wed, Oct 7, 2020

Warm-up
• 20 cal Air Bike

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

2 rounds:
• 15 sec Arm Circles Forward
• 15 sec Arm Circles Backwards
• 15 sec Arm Hugs
• 15 sec Alternating Arm Swings
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left

Strength
Week 9/16: Inverted Juggernaut Method
Shoulder Press
• 5 sets of 5 reps at 70% NT1RM
• 1 set of 5+ reps at 70% NT1RM

ADJUST YOUR TRAINING MAX. This is the most important part of this program. NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 3’s AMRAP – 10) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 7 performance. Take the number of reps completed of the week 7 AMRAP subtract 10 (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 training 1 rep max.

5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

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

Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
10 min AMRAP:
• 10 Wall Balls 20/14#
• 10 calorie Row
• 20 Wall Balls 20/14#
• 20 calorie Row
• 30 Wall Balls 20/14#
• 30 calorie Row

Continue pattern until time is up.

Tue, Oct 6, 2020

Warm-up
• 400 m Run

3 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Air Squats

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

Strength
Week 9/16: Inverted Juggernaut Method
Back Squat
• 5 sets of 5 reps at 70% NT1RM
• 1 set of 5+ reps at 70% NT1RM

ADJUST YOUR TRAINING MAX. This is the most important part of this program. NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 3’s AMRAP – 10) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 7 performance. Take the number of reps completed of the week 7 AMRAP subtract 10 (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 training 1 rep max.

5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

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

Conditioning
30-20-10 reps for time:
• Overhead Squats 95/65#
Toes-to-bar

Then immediately into,
15-10-5 reps:

Power Snatches 95/65#
• Burpees bar-facing

Score is total time.

Mon, Oct 5, 2020

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Push-ups
• 7 Air Squats

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

Strength
Week 9/16: Inverted Juggernaut Method
Bench Press
• 5 sets of 5 reps at 70% NT1RM
• 1 set of 5+ reps at 70% NT1RM

ADJUST YOUR TRAINING MAX. This is the most important part of this program. NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 3’s AMRAP – 10) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 7 performance. Take the number of reps completed of the week 7 AMRAP subtract 10 (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 training 1 rep max.

5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

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

Core
• Tabata Hollow Body Hold

Conditioning
5 rounds for time:
• 200 m Run
• 10 Box Jump Overs 24/20”
• 10 Clean & Jerks 135/95#

Sat, Oct 3, 2020

Warm-up
• 15 cal Ski Erg
• 15 cal Row

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

2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl

Strength
10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch

Increase weight to finish heavy.

Clean & Jerk
• 3 sets of 3 reps, work up to 80% of 1RM

Conditioning
10 rounds for time:

• 5 Hang Squat Cleans 115/75#
• 15 cal Air Bike
• 30 Double Unders

Fri, Oct 2, 2020

Warm-up
• 400 m Run

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 PVC Good Mornings
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
Week 8/16: Inverted Juggernaut Method
Deadlift
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 4. Rest as needed between sets. Inverted Juggernaut Method Calculator

Conditioning
For time:

• 8-6-4-2 Muscle Ups
• 80-60-40-20 Sit-ups
• 8-6-4-2 Deadlifts 275/185#
• 80-60-40-20 Air Squats

Perform 8 muscle ups then 80 sit-ups then 8 deadlifts then 80 air squats then 6 muscle ups and so on. If unable to perform muscle ups, substitute them with 8-6-4-2 chest-to-bar pull-ups + 8-6-4-2 dips.

Wed, Sep 30, 2020

Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

3 rounds:
• 10 Seated Dumbbell Press
• 10 Jumping Jacks

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

Strength
Week 8/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 4. Rest as needed between sets. Inverted Juggernaut Method Calculator

Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest

Conditioning
10 min AMRAP:
• 10 Hang Power Snatch 75/55#
• 10 Bar-Facing Burpees

Tue, Sep 29, 2020

Warm-up
• 300 m Row

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#

Strength
Week 8/16: Inverted Juggernaut Method
Back Squat
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 4. Rest as needed between sets. Inverted Juggernaut Method Calculator

 Conditioning
For time:
• 400 m Run
• 21 Pull-ups
• 21 Wall Balls 20/14#
• 400 m Run
• 15 Pull-ups
• 15 Wall Balls 20/14#
• 400 m Run
• 9 Pull-ups
• 9 Wall Balls 20/14#
• 400 m Run

Mon, Sep 28, 2020

Warm-up
• 200 Single Unders

2 rounds:
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

3 rounds:
• 10 Mountain Climbers
• 10 PVC Passthroughs

Strength
Week 8/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 4. Rest as needed between sets. Inverted Juggernaut Method Calculator

Core
3 rounds:
• 20 Seal Walk steps
• 20 AbMat Sit-ups

Conditioning
3 rounds for max reps:
• 1 min Row calories
• 1 min Push Press 75/55#
• 1 min Row calories
• 1 min Deficit Push-ups

For deficit push-ups, men use two 45# bumper plates, women use two 25# bumper plates to place hands on.

Sat, Sep 26, 2020

Warm-up
• 20 cal Air Bike

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

Strength
Snatch
• 3 sets of 5 reps, work up to 85% of 1RM

10 min E2MOM:
• 1 Power Clean
• 1 Cluster

Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start light. Work up to finish heavy.

Conditioning
Every 90 sec for 8 rounds:
• 10 Overhead Squats 95/65#
• Max Burpee Box Jump Overs 24/20”