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Competition

December 22, 2014 – Competition

**RESULTS OF INVICTUS ATHLETE ONLINE COMPETITION BELOW** Workout of the Day A. Three sets of: Jerk Balance x 3 reps Don’t worry about weight, just focus on mechanics. B. Every 2 minutes, for 12 minutes (6 sets), complete: Hang Snatch + Snatch from Below the Knee (pause for one second at the mid-thigh, and one second below the knee before each lift) Build over the course of the six sets, but the focus should be on perfect mechanics. C. Every minute, on the minute, for 15 minutes: Min 1 – 30 Double-Unders + 3 Bar Muscle-Ups Min 2 – Ring

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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 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 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 17, 2014 – Competition

Invictus Athlete Online Competition – Day Three Events 12-15 Perform the following events against a running clock: Event 12 Complete as many rounds and reps as possible in 3 minutes of: 6 Ground to Overhead (95/65 lbs) 6 Burpees Over the Barbell Immediately followed by… Event 13 Before the clock reaches 9:00, establish a max effort: Snatch + Overhead Squat Immediately followed by… Event 14 When the clock reaches 9:00, perform as many reps as possible in 3 minutes of: Strict Handstand Push-Ups When the clock hits 12:00, rest exactly three minutes, and then… Event 15 When the clock hits

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December 16, 2014 – Competition

Invictus Athlete Online Competition – Day Two Events 7-10 (and an 11th scoring point) Perform the following events against a running clock consecutively without any rest between. Immediately upon completion of one event, move on to the next. Event 7 For max reps: 3 Minutes of Shoulder to Overhead (205/135 lbs) Immediately followed by… Event 8 Three rounds for time of: 5 Squat Cleans (205/135 lbs) 50 Double-Unders Immediately followed by… Event 9 Four rounds for time of: 6 Ground-to-Overhead (155/105 lbs) 12 Chest-to-Bar Pull-Ups Immediately followed by… Event 10 Five rounds for time of: 30 Wall Ball Shots (20/14

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December 15, 2014 – Competition

The 2014 Invictus Athlete Online Competition Starts Today! Invictus Athlete Online Competition – Events 1-6 Perform the following six events against a running clock: 5 Minutes of Rowing for Max Meters 4 Minutes to Establish a 2-RM Front Squat 3 Minutes of Ring Muscle-Ups 4 Minutes to Establish a 1-RM Shoulder to Overhead 5 Minutes of Burpee Box Jump-Overs (24″/20″) Rest exactly 5 minutes, and when the clock reaches 26:00… Complete as many rounds and reps as possible in 4 minutes of: 8 Thrusters (135/95 lb) 8 Toes to Bar  Look Familiar? The first 5 events are exactly the same

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December 14, 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 13, 2014 – Competition

Workout of the Day A. Every two minutes, for 20 minutes: Clean x 1 rep Loads per set (by %) – 65, 75, 80, 85, 90, 90+, 95, 95+, 101+, 101+ B. Complete rounds of 9, 7 and 5 reps for time of: Muscle-Ups Cleans (225/155 lbs) (power or full cleans are fine) Compare results to those of October 18, 2014. Rest up and be ready for Monday…the start of the Third Annual Invictus Athlete Online Competition! ———————————————— MASTERS ATHLETES…Click here to access the Masters Athlete Off-Season Training Program.

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