PERFORMANCE
Warm-Up.
One set of:
Assault Bike x 2 mins @ 70% Effort
Prone PVC Pass-Through x 10
Assault Bike x 90 sec @ 80% Effort
Slider Seal Walk x 25 feet forwards, 25 feet … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* Aerobic vs Anaerobic Training
* The Dark Side of Empowerment
* The Great Secret Weightlifter
* Gymnastics Strength, Timing and Range of Motion
PERFORMANCE
Warm-Up.
One set of:
Run x 800 meters
Row x 500 meters
Perform these efforts at a light and sustainable pace, nasal breathing encouraged
Followed by…
Two sets of:
Wall Walk x 2 reps… Read More
PERFORMANCE
Warm-Up.
One set of:
“General Rowing Warm-up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row … 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, backward
Bunny Hops
Suicides remain forward-facing throughout
Followed by…
Two sets of:
Burpee Broad Jump x 3 … Read More
PERFORMANCE & FITNESS
Warm-Up.
One to two sets of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3 per side
Front Foot Elevated Split Split Squats x … Read More
PERFORMANCE & FITNESS
Warm-Up.
One set of:
Assault Bike x 3 minutes, nasal breathing only
Followed by…
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps … Read More
PERFORMANCE
Warm-Up.
Two sets of:
Row x 300 meters
Hip Bridge Walkouts x 5 reps @ 4141 tempo
Followed by…
Two sets of:
“Dumbbell Clean Warm-up”
Squeeze Dumbbell Romanian Deadlift x 6 reps
Single-Arm Dumbbell … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* 4-5 Reps Spells “Go Heavy”!
* Jacked Dudes Over 50
* Drill to Improve the Rhythm of Your Shoulder to Overhead
PERFORMANCE
Warm-Up.
One set of:
“Assault Bike Gears Warm-up”
Assault Bike x 60 seconds nasal breathing only @70-75% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike … Read More
PERFORMANCE
Warm-Up.
One set of:
“Weight-Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated … Read More
PERFORMANCE
Warm-Up.
Two sets of:
Row x 250 meters
Slider Seal Walk x 25 feet forwards, 25 feet backward
Followed by…
Two sets of:
Prone PVC Pass-Through x 10 reps
Prone Plank x 45 Seconds… Read More
PERFORMANCE
Warm-Up.
One set of:
Kettlebell Farmer’s Carry x 200 meters
Followed by…
One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right … 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, backward
Bunny Hops
Suicides remain forward-facing throughout
Followed by…
Two sets of:
Hollow Hold x 30 seconds… Read More