RECOVERY DAY
A.
Review Invictus Content from the Week – August is Athlete Education Month!
* Microbes and Your WOD
* The Farmer’s Carry – A Super Beneficial Yet Underused Exercise
PERFORMANCE
Warm-Up.
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 … Read More
PERFORMANCE
Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 … Read More
PERFORMANCE
Warm-Up.
Banded Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side
Followed by…
Then…
A.
Take 12-15 minutes to build to 80-85% of … Read More
PERFORMANCE & FITNESS
Warm-Up.
One Set (8-10 reps per drill):
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
*If you don’t have a CrossOver Symmetry … Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate … Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Warm-Up for Hinging Movements
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed… Read More
RECOVERY DAY
A.
Review Invictus Content from the Week – August is Athlete Education Month!
* What’s Going On Inside Your Gut?
* What is VO2 MAX & Why is it Important to a Training … Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Segmented Cat-Cows x 10 reps
“Mind Muscle” Hamstring Stretch w/ Eccentric Loading
“Mind Muscle” Thoracic Iso Holds
Followed by…
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms … Read More
PERFORMANCE & FITNESS
Warm-Up.
Followed by…
Three Sets:
5-7 Wall Ball Shots while focusing on your breathing
Rest 30 seconds
Record your time for the Dirty … Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Warm-Up for Hinging Movements
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed… Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate … Read More
PERFORMANCE
Warm-Up.
Hold bottom of Air Squat for 1 Minute
Followed by…
Two Sets:
30 seconds Side Plank
30 seconds Side Plank
30 seconds Single-Arm Plank
30 seconds Single-Arm Plank
Rest 30 seconds
Followed by…… Read More