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Performance Workouts

  • Competition Workouts
  • Performance Workouts
  • Fitness Workouts

Invictus Gymnastics

September 4, 2015 – Performance and Fitness

Fitness, Performance, Workout Of The Day

Workout of the Day
A.
Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.

B.
Tabata Row for Calories

Rest 60 seconds… Read More

September 3, 2015 – Performance

Performance, Workout Of The Day

Workout of the Day
A.
Five sets of:
Bench Press x 5 reps @ 20X1
Rest 2 minutes between sets and use that time to work mobility and prepare for part B.

B.
Four rounds … Read More

September 2, 2015 – Performance

Performance, Workout Of The Day

Workout of the Day
A.
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes

B.
In teams of two, partners alternate … Read More

September 1, 2015 – Performance and Fitness

Fitness, Performance, Workout Of The Day

Workout of the Day
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a … Read More

August 31, 2015 – Performance and Fitness

Fitness, Performance, Workout Of The Day

Workout of the Day
A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Back Squat x 6 reps @ 30X1
Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ … Read More

August 30, 2015 – Competition, Performance and Fitness

Fitness, Performance

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 … Read More

August 29, 2015 – Performance and Fitness

Fitness, Performance, Workout Of The Day

Workout of the Day
In teams of two, with only one partner working at a time*, complete:
100 Kettlebell Swings
400 Meter Run
100 Dumbbell Shoulder to Overhead
400 Meter Run
100 Goblet Squats
400 … Read More

August 28, 2015 – Performance

Performance, Workout Of The Day

Workout of the Day
A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ … Read More

August 27, 2015 – Performance

Performance, Workout Of The Day

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Push Press + Push Jerk + Split Jerk

Build over the course of the 10 sets to today’s heavy.

B.
Three rounds … Read More

August 26, 2015 – Performance

Performance, Workout Of The Day

Workout of the Day
A.
Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 3 reps
(build in load with the goal of making the last two sets today’s … Read More

August 25, 2015 – Performance

Performance, Workout Of The Day

Workout of the Day
A.
Three sets of:
Overhead Squat x 8-10 reps @ 30X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B.
Four rounds for time of:
60 … Read More

August 24, 2015 – Performance

Performance, Workout Of The Day

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Halting Clean Deadlift + Hang Clean + Jerk

Build over the course of the ten sets to today’s heavy.

B.
For max … Read More

August 22, 2015 – Performance and Fitness

Fitness, Performance, Workout Of The Day

Workout of the Day
Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
5 Burpee Box Jump-Overs
5 Toes to Bar
Rest 3 minutes between sets, and complete … Read More

August 21, 2015 – Performance

Performance, Workout Of The Day

Workout of the Day
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x … Read More

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