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Workout Of The Day

December 21, 2014 – Competition, Performance and Fitness

Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with

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December 20, 2014 – Competition

**Update on Invictus Athlete Online Competition Results – We gave it our best effort last night, but with over 800 participating athletes, we couldn’t get scores up by today. All results will be posted with Monday’s workout. Be patient…and great job to all who participated – we have some impressive scores. Workout of the Day A. Three sets, not for time, of: Russian Leg Lifts x 6-8 reps Alternating Pistols x 12-16 reps Kettlebell Snatch x 8-10 reps each arm B. Eight sets of: Clean + Clean from Below the Knee (from below the knee, pause with the barbell at

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December 20, 2014 – Performance and Fitness

Workout of the Day Three sets for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Box Jump Overs 60 seconds Sit-Ups 60 seconds Wall Ball Shots Rest 60 seconds between sets

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December 19, 2014 – Competition

**Results of the 2014 Invictus Online Competition will be up tomorrow! Workout of the Day A. Every minute, on the minute, for 20 minutes: Odd Minutes – Bench Press x 2-3 reps Even Minutes – Row or Assault Bike (pick a set number of meters or calories that will be somewhat challenging to achieve in 40-45 seconds – e.g., if you can row 500 meters in 1:40, you might choose to row 200-220 meters on each even minute) B. Five sets, not for time, of: 10-15 Meter Handstand Walk 1-2 Legless Rope Climbs C. Three sets of: GHD Sit-Ups x

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December 19, 2014 – Fitness

Workout of the Day A. Three sets of: Dumbbell Walking Lunge x 20 steps Rest 60 seconds Pull-Ups x 6-8 reps @ 2110 Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 5 Pull-Ups 15 Push Press 30 Kettlebell Swings C. Optional Finisher – For time: 500 Meter Row

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December 19, 2014 – Performance

Workout of the Day A. Three sets of: Dumbbell Walking Lunge x 20 steps Rest 60 seconds Weighted Pull-Ups x 4-6 reps @ 2110 Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 20 Push Press (65/45 lbs) 30 Kettlebell Swings (24/16 kg) C. Optional Finisher – For time: 500 Meter Row

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December 18, 2014 – Fitness

Workout of the Day Four sets for times of: 500 Meter Row 25 KB Swings 5 Wall Climbs Rest 4-5 minutes

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December 18, 2014 – Competition

Recovery Day A. Celebrate your success in completing the Invictus Athlete Online Competition! (And if you didn’t finish it…do so today!) B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder

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December 18, 2014 – Performance

Workout of the Day Four sets for times of: 500 Meter Row 15 Deadlift (225/155 lbs) 15 Handstand Push-Ups Rest 4-5 minutes between sets

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December 17, 2014 – Performance

Workout of the Day A. Bench Press: Set 1 – x 3 reps Set 2 – x 2 reps Set 3 – x 1 rep Set 4 – x 3 reps Set 5 – x 2 reps Set 6 – x 1 rep Rest 2 minutes between sets B. Complete as many rounds and reps as possible in 7 minutes of: 7 Toes to Bar 14 Hand-Release Push-Ups 21 Double-Unders

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