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April 5, 2022 – Masters Program

Leave a Comment / Masters Program / Nichole Kribs

Mobility, Activation & Warm-Up Ten reps each of: Crossover Symmetry Rows Crossover Symmetry Reverse Flys Crossover Symmetry Pull Downs Crossover Symmetry Victory Crossover Symmetry 90/90 Drill followed by … Bulletproof Shoulders – PVC Pipe Pass Thrus and then … “Get Moving Warm-Up” Ever 2 minutes, for 6 minutes: 20-30 Double-Unders OR 30 Second Double-Under Practice…

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March 13-19, 2017 – Endurance Program

Leave a Comment / x2018 Invictus Endurance Program / Nichole DeHart

This is week 4 of the Open now and hopefully you’ve found a goood way to fit these into your weekly training. My suggestion is to try to get in one of these workouts on Tuesday or Wednesday and another one on Saturday or Sunday, if possible. Please post your results to the comments. For…

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January 14, 2017 – Invictus Athlete

57 Comments / Invictus Athlete Program / CJ

Primary Training Session A. Every 2 minutes, for 18 minutes (9 sets): Power Clean & Jerk x 1.1.1 (make the final three sets HEAVY) B. Five sets of: Clean Lift-Off + Panda Pull + Clean Rest as needed C. “CrossFit Games Open Event 15.3” Complete as many rounds and reps as possible in 14 minutes…

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January 9-15, 2017 – Julien Pineau’s Strongman Program

Leave a Comment / x2018 Invictus Strongman Program / CJ

Day One Openers – The Openers are designed to increase mobility (range of motion while maintaining torque), but also to test and see if a certain body part is ready for loading. If not, you might need to do an extra set or two. Two sets of: Biceps Opening Curls x 5/5/5 reps Rest as…

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November 15, 2016 – Masters Program

56 Comments / Masters Program / Nichole DeHart

Dynamic Mobility & Activation Three sets of: Russian Baby Makers x 5 reps Tempo Squat with 10 lbs plate x 5 reps @ 3311(start with the plate against your chest and press it out as you descend to the bottom of the squat. Hold it in front of you for 3 seconds, then ascend) Band-Assisted…

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January 11, 2022 – Invictus Athlete Program

Leave a Comment / Invictus Athlete Program / Nichole Kribs

Primary Training Session online pharmacy purchase spiriva online generic online pharmacy buy tenormin online no prescription Warm-Up Primer Three rounds at 70-80% effort of: 10/7 Calorie Machine of Choice 100 Foot Suitcase Carry (each arm) 100 Foot Sandbag Bearhug Carry 30 Banded Hamstring Curls 20 Heel Elevated Narrow Stance Squats (bodyweight only) 10 Sumo Stance…

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January 3, 2019 – Performance and Fitness

2 Comments / Fitness, Performance / CJ

A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Supinated-Grip Strict Pull-Ups x 6-8 reps @ 2110 (add weight if you’re capable of maintaining tempo and rep range) Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter…

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January 8, 2022 – Invictus Athlete Program

Leave a Comment / Invictus Athlete Program / Nichole Kribs

Primary Training Session Skill Based Warm-Up Three rounds at increasing effort of: 12/9 Calorie Bike or Row 100 Foot Sandbag Bearhug Carry 10 Sandbag Deadlifts 30-45 second Wall Sit Hold 5 Handstand Kick-Ups 30-45 second Handstand Hold A. Every 2 minutes, for 16 minutes (8 sets) of: Clean Lift-Off with Pause at Knees online pharmacy…

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October 10-16, 2016 – Endurance Program

2 Comments / x2018 Invictus Endurance Program / Nichole DeHart

This week we are adding a beginner and intermediate option. If you haven’t been running regularly or are just starting out with the program then you may want to start with one of these options so that you ease into the added volume in your training. If you want feedback on your running form, please…

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October 8, 2016 – Invictus Athlete

17 Comments / xInvictus Athlete Program 2016 / CJ

Primary Weightlifting Session A. Deadlift *Set 1 – 55% x 8 reps *Set 2 – 65% x 6 reps *Set 3 – 75% x 4 reps *Set 4 – 85% x 2 reps *Set 5 – 90% x 1 rep *Set 6 – 95% x 1 rep *Set 7 – 100% x 1 rep Rest…

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