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Performance

September 2, 2014 – Performance

Workout of the Day A. Four sets of: Hang Snatch + Snatch Rest 2-3 minutes B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Ball Shots (20/12 lbs) 12 Burpees

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September 1, 2014 – Performance and Fitness

**Labor Day Schedule – We will be open for group coaching sessions at 8:30, 10:00 and 12:00 at Invictus Downtown and 8:00, 9:30, and 11:00 at Invictus Point Loma. Private coaching sessions will be held by arrangement with your coach.** Workout of the Day For time: 1000 Meter Row 20 Ground to Overhead (135/95 lbs) 30 Ring Dips 800 Meter Run 30 Ring Dips 20 Ground to Overhead (135/95 lbs) 1000 Meter Row

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August 31, 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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August 30, 2014 – Performance and Fitness

Workout of the Day In teams of two, with only one person working at a time, complete the following: 200 Wall Ball Shots 600 Meter Overhead Carry 200 Push-ups 600 Meter Overhead Carry During carry, you must perform 3 burpees* each every time you switch the partner carrying the load. *Burpees may be completed inside the gym at the end of each lap around the block.

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August 29, 2014 – Performance and Fitness

Workout of the Day For time: 30 Ground to Overhead (95/65 lbs) 30 Pull-Ups 400 Meter Run 20 Ground to Overhead (95/65 lbs) 20 Pull-Ups 400 Meter Run 10 Ground to Overhead (95/65 lbs) 10 Pull-Ups 400 Meter Run

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August 28, 2014 – Performance

Workout of the Day A. Front Squat * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight; B. Two sets for times of: 500 Meter Row Ring Dips x 30 reps Toes to Bar x 20 reps Rest 4-5 minutes between sets

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August 27, 2014 – Performance

Workout of the Day A. Four sets of: Push Press x 2-4 reps Rest 60 seconds Plank from Rings x 60-90 seconds Rest 60 seconds B. Five sets against a 60 second running clock of: Heavy Kettlebell Swings x 10 reps Barbell Thrusters x Max reps Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.

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August 26, 2014 – Performance

Workout of the Day A. Four sets of: Weighted Pull-Ups x 3-4 reps @ 21X0 Rest 10-15 seconds Unweighted Pull-Ups x Max reps @ 21X0 Rest 3 minutes B. Complete as many rounds and reps as possible in12 minutes of: Renegade Rows x 10 reps 24″/20″ Box Jumps x 20 reps 200 Meter Run

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August 25, 2014 – Performance

Workout of the Day A. Four Sets of: Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 30 seconds Handstand Push-ups x max reps Rest 2-3 minutes B. Three rounds for time of: Deadlift x 15 Hang Power Clean x 12 Front Squat x 9 Jerk x 6 Use the same barbell for all movements. Recommended weights are 155/105 lbs.

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August 24, 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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