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Performance

July 5, 2015 – 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 4, 2015 – 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 “Beach Muscles” In teams of two, with only one partner working at a time, complete the following for time: 1600 Meter Relay Run (alternating 400 meters) immediately followed by… 20 rounds (partners alternating full rounds) of… 4 Strict Supinated-Grip Pull-Ups 8 Ring Dips 12 Push-Ups 16 Air

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July 3, 2015 – Performance and Fitness

***SCHEDULE REMINDER: Invictus will be operating on our normal weekday schedule today.*** Workout of the day A. Four sets of: Walking Lunges with Dumbbells x 20 steps @ 20X0 Rest 60 seconds between sets *NOTE – If you think this will be easy, you’re not working with heavy enough weights. Make each set very challenging. B. In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of: 200 Meter Row 10 Burpees

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July 2, 2015 – Performance

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): 3 Snatch Lift Offs + Snatch (for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift) Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch. B. Every 6 minutes, for 18 minutes (3 sets), for times: 135/95 lb. Hang Power Snatch x 10 reps 24″/20″ Box Jump Overs x 20 reps

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July 1, 2015 – Performance

Workout of the Day A. Five sets of: Weighted Pull-Up x 2-3 reps @ 21X0 Rest 60 seconds Front-Leaning Rest on Rings x 60-90 seconds Rest 60 seconds B. In teams of two, alternate rounds to complete five sets each for time of: 10 Pull-Ups 15 Wall Ball Shots 30 Double-Unders

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June 30, 2015 – Performance

Workout of the Day A. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3-5 reps @ 20X1 Rest 20 seconds Heavy Kettlebell Swings x 15-20 reps B. Complete as many rounds and reps as possible in 10 minutes of: 10 Dumbbell Ground to Overhead 100 Meter Run 10 Ring Dips (or 5 Muscle-Ups) 100 Meter Run C. Two sets of: Single-Arm Dumbbell Row x 8-10 reps @ 2111 Rest as needed

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June 29, 2015 – Performance

Workout of the Day A. Five sets of: Front Squat x 2-4 reps @ 20X1 Rest 20 seconds Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible Rest 3-4 minutes B. Complete rounds of 15, 12 and 9 reps for time of: 135/95 lb. Hang Squat Cleans Burpees Over the Barbell

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June 28, 2015 – 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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June 27, 2015 – Performance and Fitness

Workout of the Day In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball Shots (20/12 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Wall Ball Shots (20/12 lbs) 400 Meter Run 100 Kettlebell Swings (32/24 kg) *Both athletes perform the run at the same time.

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June 26, 2015 – Performance

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): Split Jerk x 1 rep Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95 Goal is to establish perfect footwork and mechanics. B. Complete as many rounds and reps as possible in 12 minutes of: 6 Ground to Overhead (135/95 lbs) 12 Alternating Overhead Reverse Lunges (135/95 lbs) 12 Ring Dips

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