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
Warm-Up.
Two sets of:
Burpee x 5
Waiter’s Carry (Single Dumbbell Overhead) x 50 feet per arm
Followed by…
Two sets of:
Dumbbell Cossack Squat x 10 (5 per side, hold dumbbell by both … Read More
Warm-Up.
One set of:
Run 400 Meters
Kettlebell Sumo Deadlift x 20 reps
Run 300 Meters
Scapular Pull-up x 10 reps
Run 200m
Kettlebell Swing x 10
Kipping Pull-up x 6-8 or Strict Pull-up … Read More
A.
Review Invictus Content from the Week
* Poison or Medicine? The difference is DOSE
* The Rule of ONE
* MA’s Competitive Journey
* Periodization: Terraces, Elevation, and Corn
Warm-Up.
Two sets of:
Run x 200m
PVC-Weighted Cross Bench Pull-Over x 8-10 reps
Followed by…
Two sets of:
Row x 250 Meters
Frog Rocks x 60 seconds
Then…
Every 5 minutes, for 40 … Read More
Warm-Up.
For the following, you will use one heavy kettlebell and one lighter kettlebell.
Two sets of:
Suitcase + Waiter’s Carry x 50 feet per side (heavy bell at your side, lighter bell held … Read More
Warm-Up.
One set of:
Run x 400 Meters
Burpee x 10
Broad Jump x 5
Followed by…
Two sets of:
Plank to Push-up Transitions x 10
Active Bottom of Dip Hold x 15 seconds… Read More
Warm-Up.
Two sets of:
“Weight-Plate Squat Warm-Up”
Ankle T-spine rotations x 3 breaths per side
Tall T-spine rotations x 3 breaths per side
Heels-Elevated Flex and Extend x 6
Front Foot Elevated Split Squat … Read More
Warm-Up.
Two sets of:
“Prone PVC Complex”
Front Body Line x 10 seconds
Pass-through x 5 reps
Behind-the-neck Press x 5 reps
Followed by…
Two sets of:
Jump-to-Split Drill x 8 (PVC or empty … Read More
Warm-Up.
One set of:
Banded T-spine Squat Opener x 90 seconds
Banded Overhead Squat x 10 reps
Banded Pass-Through x 10 reps
Followed by…
One set of:
Row x 2 minutes @ 70% effort… Read More
A.
Review Invictus Content from the Week
* Using Your Fitness at “Other” Gyms
* Pursue Opportunities to Face Fear
* Training for Machu Picchu
* You’re Trying Too Hard!
Warm-Up.
Two sets of:
Assault Bike x 45 seconds at moderate pace
Dumbbell Front-Rack Cossack Squat x 8 per side
Followed by…
Two sets of:
Single-Arm Dumbbell Hang Squat Clean x 5 per side… Read More
Warm-Up.
One set of:
High Knees
Bunny Hops
Over-the-fence, forwards
Over-the-fence, backwards
Suicides (remain facing forward throughout)
Perform these drills for approximately 50 feet each
Followed by…
Two sets of:
Row x … Read More
Warm-Up.
Two sets of:
Suitcase Deadlift x 8, right
Suitcase Carry x 50 feet, right
Kettlebell Side Bend x 12-20 per side
Followed by…
Two sets of:
Dead Bug x 30 seconds
Kettlebell Romanian … Read More