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July 9, 2024 – Invictus Athlete Program

Leave a Comment / Invictus Athlete Program / Nichole Kribs

Primary Training Session Get Moving || Warm-Up Spend a few minutes rolling out the hamstrings and the pecs Followed by… Three rounds at 70-80% effort of: 10/7 Calorie Bike OR Row 50 Foot Suitcase Carry (right side) 10 Single Arm Deadlifts (right side) 50 Foot Suitcase Carry (left side) 10 Single Arm Deadlifts (left side)…

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July 8, 2024 – Competition Program

1 Comment / Invictus Competition Program / Nichole Kribs

Primary Training SessionGet Moving || Warm-UpTwo sets of:MedBall Thoracic Opener x 60 secondsFloor Slides x 10 repsY’s, T’s, W’s x 10 reps each Followed by… Two rounds at 70-80% effort of:15/12 Calorie Bike or Row100 Foot Sandbag Bearhug Carry100 Foot Suitcase Carry (each arm)10 Empty Bar OR Goblet Hold Kang Squats10 Ring Rows Followed by…

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July 8, 2024 – Invictus Athlete Program

Leave a Comment / Invictus Athlete Program / Nichole Kribs

Primary Training Session Get Moving || Warm-Up Two sets of: MedBall Thoracic Opener x 60 seconds Floor Slides x 10 reps Y’s, T’s, W’s x 10 reps each Followed by… Two rounds at 70-80% effort of: 15/12 Calorie Bike or Row 100 Foot Sandbag Bearhug Carry 100 Foot Suitcase Carry (each arm) 10 Empty Bar

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July 1, 2024 – Masters Program

1 Comment / Masters Program / Nichole Kribs

Mobility, Activation & Warm-Up Thoracic Mobility Drills Followed by… Two rounds at 70-80% effort of: 10/7 Calorie Bike or Row 100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk 100 Foot Farmer Carry 30 Banded Face Pulls 20 Supinated Grip Band Pull-Aparts 10 Lateral Dumbbell Flyes 10 Dumbbell Front Raises and finish with … Two

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May 2, 2024 – Fitness

Leave a Comment / Fitness / Nichole Kribs

Warm -Up | Fitness Two sets of: Kettlebell Sumo Deadlift x 10 reps Kettlebell Suitcase Deadlift x 10 reps per side Followed by… Two sets of: Wall Ball Kang Squat x 10 reps Kip Swing (on pull-up bar) x 10 reps Ring Swing x 10 reps Dive-Bomber Push-up x 10 reps Air Squat x 10

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May 2, 2024 – Performance

6 Comments / Performance / Nichole Kribs

Warm -Up | Performance Two sets of: Kettlebell Sumo Deadlift x 10 reps Kettlebell Suitcase Deadlift x 10 reps per side Followed by… Two sets of: Wall Ball Kang Squat x 10 reps Kip Swing (on pull-up bar) x 10 reps Ring Swing x 10 reps Dive-Bomber Push-up x 10 reps Air Squat x 10

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Coaching Uncommon Movements and Special Situations

4 Comments / Uncategorized / CJ

Written by Tino Marini “Do as I say not as I do.” That’s me above. In that photo I am deadlifting 250 kgs, and yet my elbow still won’t reach full extension. If you have ever seen me move in a workout, you will understand why I tell our

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July 1, 2024 – Competition Program

1 Comment / Invictus Competition Program / Nichole Kribs

Primary Training SessionGet Moving || Warm-UpSpend 60-90 seconds in the following mobility pieces on each side… -Lat Foam Roll-Thoracic Spine Foam Roll-Banded Front Rack Stretch Followed by… Two rounds at 70-80% effort of:12/9 Calorie Bike or Row100-Foot Pec Stick Walk or Pec-Activated Med-Ball Walk20 Alternating Lateral Lunges15 Medball Bearhug Good Mornings10 Medball Bearhug Squats Followed

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July 1, 2024 – Invictus Athlete Program

Leave a Comment / Invictus Athlete Program / Nichole Kribs

Primary Training Session Get Moving || Warm-Up Spend 60-90 seconds in the following mobility pieces on each side… -Lat Foam Roll -Thoracic Spine Foam Roll -Banded Front Rack Stretch Followed by… Two rounds at 70-80% effort of: 12/9 Calorie Bike or Row 100-Foot Pec Stick Walk or Pec-Activated Med-Ball Walk 20 Alternating Lateral Lunges 15

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Leave a Comment / Fitness / Nichole Kribs

Warm-Up | Fitness One set of: Row x 500m, nasal breathing only Sumo Stance Banded Good Morning x 20 reps Bodyweight Walking Lunge x 25 reps Side Plank Hip Bounce x 30 per side Followed by… Two sets of: Kettlebell Sumo Deadlift x 10 reps Kettlebell Suitcase Deadlift x 10 reps per side Then… A.

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