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Fitness

July 12, 2014 – Performance and Fitness

Workout of the Day With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – 50 Burpees 10:00 – 30 Strict Pull-Ups 15:00 – 50 Wall Ball Shots 20:00 – 30 Box Jump Overs 25:00 – 800 Meter Run

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July 11, 2014 – Performance and Fitness

Workout of the Day A. Four sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Dumbbell External Rotations x 8-10 reps each arm @ 2020 Rest 60 seconds B. Two rounds for time of: 500 Meter Row Hand-Release Push-Up x 20 reps 24/16 kg Kettlebell Swings x 30 reps 400 Meter Run —————————— Interested in joining the Invictus coaching staff? Invictus is hiring. Click for details.

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July 10, 2014 – Fitness

Workout of the Day A. Four sets of: Pull-Ups x 6-8 reps @ 3111 (add load or use assistance as necessary in order to maintain tempo and rep scheme) Rest 60 seconds Goblet Squat x 5 reps @ 3311 Rest 60 seconds B. Complete as many rounds as possible in 5 minutes of: 5 Burpees 10 Wall Ball Shots (20/12 lbs.) Then rest exactly 5 minutes, before completing . . . As many rounds as possible in 5 minutes of: 10 Toes to Bar 10 Jumping Lunges —————————— Interested in joining the Invictus coaching staff? Invictus is hiring. Click for

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July 9, 2014 – Fitness

Workout of the Day A. Four sets of: Dumbbell Shoulder Press x 6-8 reps @ 20X1 Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds Rest 45 seconds B. Five rounds for time of: Push-Press x 10 reps Lateral Jump Overs x 15 reps —————————— Interested in joining the Invictus coaching staff? Invictus is hiring. Click for details.

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July 8, 2014 – Fitness

Workout of the Day A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 45 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. Every minute, on the minute, for 12 minutes, perform: 10 Kettlebell Swings 5 Burpees —————————— Interested in joining the Invictus coaching staff? Invictus is hiring. Click for details.

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July 7, 2014 – Performance and Fitness

Workout of the Day Five sets for times: Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps Pull-Ups x 15 reps Run 400 Meters Rest 3-4 minutes between sets —————— Invictus is Hiring – Click Here for More Info!

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July 6, 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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July 5, 2014 – Performance and Fitness

Workout of the Day For time: Row 1000 Meter — 30 Pull-Ups 40 Burpees 50 Wall Ball Shots — 800 Meter Run

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July 4, 2014 – Performance and Fitness

***SCHEDULE REMINDER: Invictus will be operating on a holiday schedule today! Please join us Downtown for a group class at 8:30 am, 10:00 am, or 12:00 pm or join us at Point Loma at 8:00 am, 9:30 am, or 11:00 am. Competition Class will meet Downtown at 7:00 am.*** Workout of the Day In teams of three, complete five rounds each for time of: 300 Meter Run 20 Goblet Carry Walking Lunges 5 Wall Climbs Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run.

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July 3, 2014 – Fitness

Workout of the Day A. Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Dumbbell Shoulder Press x 8-10 reps @ 2011 Rest 45 seconds Lateral Lunges x 10 reps each leg @ 2011 Rest 45 seconds B. For time: Kettlebell Swings x 30 reps Push-Ups x 30 reps Run 800 Meters Kettlebell Swings x 20 reps Push-Ups x 20 reps Run 400 Meters Kettlebell Swings x 10 reps Push-Ups x 10 reps Run 200 Meters

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