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December 9, 2019 – 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 – Banded Squats *Station 4 – Side Plank Hold *Station 5 – Russian Step-Ups Move through this with as little rest…

May 8, 2017 – Invictus Athlete

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Today is a rest day for athletes following the 2017 Regionals Prep Program. Primary Strength Session A. Every 90 seconds, for 9 minutes (6 sets): 1 Snatch Balance + 2 Overhead Squats Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading. B. Every 2 minutes,…

December 5, 2019 – Performance

Warm-Up. Overhead Movement Prep Followed by… 200-meter Suitcase + Waiter Carry (switch hands as needed) Then… A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1 Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1 Station 3 – Supine Ring Rows…

December 5, 2019 – Fitness

Warm-Up. Overhead Movement Prep Followed by… 200-meter Suitcase + Waiter Carry (switch hands as needed) Then… A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1 Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1 Station 3 – Supine Ring Rows…
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