PERFORMANCE
Warm-Up.
Two sets of:
Row x 250m
Rower Tuck-up of Pike-up x 10 reps
Followed by…
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and … Read More
PERFORMANCE
Warm-Up.
One set of:
Assault Bike x 3 minutes nasal breathing only
Followed by…
Two sets of:
Single-Arm Dumbbell Push Press, Left x 5 reps, right into
Dumbbell Waiter’s Carry, Left x 50 feet… Read More
PERFORMANCE & FITNESS
Warm-Up.
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
Two sets of:
Row x … Read More
PERFORMANCE
Warm-Up.
One set of:
Farmer’s Carry x 200m
Followed by…
Two sets of:
Deadbug x 30 seconds
Kettlebell Side-Bend x 10 reps per side
Prone Plank x 30 seconds
Double Kettlebell Sumo Deadlift x … Read More
PERFORMANCE
Warm-Up.
One set of:
Double-Under Practice x 3 minutes
See Coach Kirsten’s tips here:
*If competent at double-unders, try cross-overs or triple-unders
Followed by…
Two sets of:
“Banded Pressing Warm-up”
Pallof hold x 30 … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* The Core: Abs, Spine & Everything Fine
* A Guide for Olympic Weightlifting Accessory Work
* Reverse Snow Angles – Purveyors of Posture
PERFORMANCE & FITNESS
Warm-Up.
One set of:
Run x 800m at a conversational pace
Followed by…
Two sets of:
Wall-Sit with Medball in Front Rack x 30 seconds
Front Leaning Rest on Rings x 30 … Read More
PERFORMANCE
Warm-Up.
One set, using a moderate to heavy kettlebell, of:
Row x 2 minutes at a conversational pace
Kettlebell Suitcase Carry x 50 feet per arm
Row x 90 seconds moderate pace
Kettlebell Suitcase … Read More
PERFORMANCE
Warm-Up.
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
Two sets of:
Weight Plate Overhead Reverse … Read More
PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 60 seconds
Kettlebell Passive Squat x 30 seconds (Hold a kettlebell in the bottom of your squat and shift your weight from side to side to open … Read More
PERFORMANCE
Warm-Up.
One set of:
Assault Bike x 3 minutes only
Followed by…
Two sets of:
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Batwing Extensions x 5 reps @ 3131
Push-up x … Read More
PERFORMANCE
Warm-Up.
Two sets of:
“Depth Drop Series”
Depth Drop x 3
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 1
Followed by…
Two sets with an empty barbell … Read More
PERFORMANCE & FITNESS
Warm-Up.
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
Two sets of:
Row x … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* 4 Best Accessory Lifts for Your Squat
* Low Appetite with High Volume Training
* Top 3 Supplements To Improve Your Engine
* How to … Read More