Review Invictus Content from the Week
* The Core: Abs, Spine & Everything Fine
* How to Hypervolt the Thoracic
* Q&A: What’s the Difference in the Performance, Competition & Masters Programs?
* Foot Mobility Drills

Do you have a question you’d like one of our coaches to answer? Send them our way! ([email protected])

Mobility and Maintenance
Using our “Mind Muscle” Video Playlist as a guide:
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

Interested in joining the online Mind Muscle Class? Click here to be notified when registration opens!

Nutrition Preparation
* Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week. Here’s a recipe from one of our coaches for you to try!

Grilled Eggplant Salad Recipe

Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends on Zoom or Skype; the key is to engage in activities that make your life full and help you recharge your batteries.

Read & Practice: The Importance of Visualization

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Candy Olkey
Candy Olkey

Yesterday’s WU – AWESOME!! A. For Time – 30:53 800m Run – 4:09 8 Rounds of 4 Power Cleans @ 95# – done in singles with short rest before the 4th and right into lunges 6 Alt FR Rev Lunges – UB 8 Shoulder to OH – UB done as split jerks Then 800m Run – 4;18 ***rest between lunges and S2OH…had to chalk up again and narrow the grip. Also changed shoes from running to metcons to running. Did this at 7:30 am and it was still a sweat fest! I thought for sure I was gonna run out… Read more »

al fraser
al fraser

Nice work Candy, wasn’t quite as bad as it looked this one hey!! 👊

Candy Olkey
Candy Olkey

Hmmm…the runs weren’t as bad as I feared…the 8 rounds was just a grinder..I couldn’t decide what was more taxed…my legs…my arms…or my mind (from the constant self motivation thoughts….just 7 more’re almost there on to round 5…ok your on round 6 so you only have 1 more round and then your on the last round….last set of S2OH just push through)

al fraser
al fraser

Did yesterday’s today

Warmup done

A. Tabata all done

B. FT 800m run
Then 8x
4 PC @61kg
6 alt rev lunges @61kg
8 S2O @61kg
Finished off with an 800m run


Prepared myself for the absolute worst on this one and it wasn’t quite as bad as I thought it was going to be. Thought about dropping the weight but then decided just to grunt up and get on with it!
Both runs done in around 3’40 on treadmill, all exercises done UB with just quick breather in between. Did include changing shoes twice to lifters and back again.

C. Travis’ core workout #2