• Online Programs Login
  • Call Us: 619.231.3000
  • Connect with us:
  • Media
    • Blog
    • Podcast
  • Workouts
  • Shop
  • Gyms
  • Online Programs
    • Invictus Athlete
    • Invictus Masters
    • Nutrition Coaching
    • Invictus Weightlifting
    • Invictus Gymnastics
    • Invictus Competition
    • Invictus Engine
    • Invictus Strength
    • Individual Programming
    • Invictus University
  • Log in

Performance Workouts

  • Competition Workouts
  • Performance Workouts
  • Fitness Workouts

Invictus Gymnastics

February 3, 2023 – Performance and Fitness

Fitness, Performance

PERFORMANCE & FITNESS

Warm-Up.

Two sets of:
Run x 200m
Bottom of Squat Goblet Hold x 30 seconds
Dumbbell Side Bend x 15 reps per side
Dumbbell Suitcase Carry x 50ft per side
Dumbbell Waiter’s … Read More

February 2, 2023 – Performance

Performance

PERFORMANCE 

Warm-Up.

One set of:
Row x 500m, nasal breathing only
Sumo Stance Banded Good Morning x 20 reps
Bodyweight Walking Lunge x 25 reps
Side Plank Hip Bounce x 30 per side

Followed by…… Read More

February 1, 2023 – Performance

Performance

PERFORMANCE 

Warm-Up.

Two sets of:
Run x 200m
Kip Swing x 10 reps

Followed by…

Two sets of:
Broad Jump x 4 reps
Barbell or Dumbbell Romanian Deadlift x 8 reps
Barbell or Dumbbell Kang … Read More

January 31, 2023 – Performance

Performance

PERFORMANCE 

Warm-Up.

Two sets of:
Row x 250m
Plank Shoulder Taps x 20 reps

Followed by…

Two sets of:
Single Arm L-Seated Dumbbell Press x 8 reps per side
Dumbbell Floor Press x 16-20 reps… Read More

January 30, 2023 – Performance

Performance

PERFORMANCE 

Warm-Up.

Two sets of:
Assault Bike x 90 seconds
Banded Pallof Hold x 30 seconds per side

Followed by…

Two sets of:
Kettlebell Kang Squat x 8-10 reps, spend time in bottom position to … Read More

January 29, 2023 – Performance and Fitness

Fitness, Performance

RECOVERY DAY

A.
Review Invictus Content from the Week
* Habit Stacking
* Simplicity Changes Behavior
* Too Late for the Open – What Now?
Do you have a question you’d like one of our
… Read More

January 28, 2023 – Performance

Performance

PERFORMANCE 

Warm-Up.

One set of:
Run x 400m, nasal breathing only

Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Single Arm Dumbbell Deadlift x 10 reps (start and … Read More

January 27, 2023 – Performance and Fitness

Fitness, Performance

PERFORMANCE & FITNESS

Warm-Up.

Two sets of:
Assault Bike x 90 seconds
Dive-Bomber Push-Up x 10 reps

Followed by…

Two sets of:
Double Kettlebell Sumo Deadlift x 10 reps
Kettlebell Farmer’s Carry x 50ft
Dead … Read More

January 26, 2023 – Performance

Performance

PERFORMANCE 

Warm-Up.

One set of:
Run x 400m, nasal breathing only

Followed by…

Two sets of:
Box Step-Up x 10 reps
Kip Swing x 10 reps

Followed by…

Two sets of:
Box Jump x 5 … Read More

January 25, 2023 – Performance

Performance

PERFORMANCE 

Warm-Up.

Two sets of:
Row x 250m
Banded Pallof Hold x 30 seconds per side

Followed by…

One set of:
“Barbell Back Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats … Read More

January 24, 2023 – Performance

Performance

PERFORMANCE 

Warm-Up.

Two sets of:
Assault Bike x 90 seconds
Slider Seal Walk x 25 feet forwards, 25 feet backwards

Followed by…

Three sets of:
Tall Jerk x 5 reps
Depth Drop + Max Height … Read More

January 23, 2023 – Performance

Performance

PERFORMANCE 

Warm-Up.

Two sets of:
Row x 90 seconds
Broad Jump x 3 reps

Followed by…

Three sets of:
“Plate Clean Warm-Up”
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10 reps
Fast-Feet on Plate … Read More

January 22, 2023 – Performance and Fitness

Fitness, Performance

RECOVERY DAY

A.
Review Invictus Content from the Week
* Minimum Effective Dose
* Quality Gymnastics Skills Practice 
* How to Make $20K Quickly
* The Least Sexy Nutrition Plan
Do you have a question
… Read More

January 21, 2023 – Performance and Fitness

Fitness, Performance

PERFORMANCE & FITNESS

Warm-Up.

Three sets of:
Row x 200m
Single-Arm Kettlebell Front Rack Carry x 100ft per side

Followed by…

Two sets of:
Kip Swing x 10 reps
Dive-Bomber Push-Up x 8 reps
Kettlebell … Read More

  • 1
  • 2
  • 3
  • …
  • 208
  • Next »
  • © 2023 Invictus Fitness
  • Connect with us:
  • Privacy Policy

    GDPR Policy

  • CrossFit Journal

    CrossFit HQ

  • Contact Us

    About Us

  • Return Policy