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Fitness

July 20, 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 19, 2014 – Performance and Fitness

Workout of the Day In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to Overhead 100 Box Jump Overs Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions: Burpees – Dumbbells extended overhead Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar Box Jump Overs – Plank from Elbows

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July 18, 2014 – Fitness

Workout of the Day A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 3 minutes B. For time: Row 1000 Meters Immediately followed by . . . Three rounds of: Thrusters x 10 reps Pull-Ups x 20 reps Immediately followed by . . . Run 400 Meters

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July 17, 2014 – Fitness

Workout of the Day A. Three sets of: Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2011 Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 7 minutes of: Push-Ups x 15 reps Box Jumps x 20 reps

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July 16, 2014 – Performance and Fitness

Workout of the Day A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc… B. Against a 3 minute running clock, complete: 400 Meter Run or Row Wall Ball Shots x Max reps Rest 3 minutes Repeat for a total of three sets.

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July 15, 2014 – Performance and Fitness

Workout of the Day A. Three sets of: Bench Press x 4-6 reps @ 20X1 Rest 60-90 seconds Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0 Rest 60-90 seconds B. Three rounds for time of: 20 Kettlebell Swings (24/16 kg) 10 Single Arm Kettlebell Press (24/16 kg – 5 each arm) 300 Meter Run

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July 14, 2014 – Fitness

Workout of the Day A. Four sets of: Kettlebell Swings x 20 reps Rest 45 seconds Wall Climbs x 3-5 reps Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds Plank from Elbows x 45 seconds B. Complete as many rounds and reps as possible in 5 minutes of: Man-Makers x 5 reps Burpees x 10 reps

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July 13, 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 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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