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April 23, 2024 – Performance

13 Comments / Performance / Nichole Kribs

Warm-Up | Performance 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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A female gym member smiles at the camera while her friend rests her smiling face on her shoulder.

How To Build A Long-Lasting Habit Without Falling Off The Boat

Leave a Comment / Brainwork, Invictus Blog / Coach

Written by Invictus Intern Misbah Haque I’m sure you’ve heard the word on the street about how it takes 21 days to build a habit. Have you ever stuck to that process only to find yourself completely derailed afterwards? Everyone has certain areas in…

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Great Success for Invictus Athletes at WODapalooza 2016

How to Become a Wall Baller in 3 Simple Steps

1 Comment / Brainwork, Invictus Blog, Kaitlyn, Movement Drills and Progressions, Training / Kaitlyn Kassis

Written by Kaitlyn Kassis The keys to becoming a baller at wall balls – a Wall Baller – is 1) to be able to identify the common faults in the movement and whether you are falling victim to any of them; and then 2) know…

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Muscle-Up Fault: Losing Wrist Control

1 Comment / Uncategorized / CJ

Written by Hunter Britt Establishing control over the bar or the rings is important during the muscle-up. You can establish that control on the initial grip on the swinging/pulling phase of the muscle-up or the catch, as both matter when it comes to mastering an efficient muscle-up. A lot…

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Shot of a sled being dragged from the perspective of the dragger.

Where are You Coming in At?

Leave a Comment / Invictus Blog, Programming, Strongman, Training / TJ O'Brien

Written by TJ O’Brien Recently Richard Aceves of Strongfit, a strongman-influenced, but oh-so-much-more training program started by Julien Pineau, spoke about their training methods and principles at our staff meeting in Sorrento Valley. Here’s a big takeaway from the lecture that everyone should consider every. single. training day. Part…

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June 10, 2024 – Competition Program

Leave a Comment / Invictus Competition Program / Nichole Kribs

Primary Training SessionGet Moving || Warm-UpThree rounds at 70-80% effort of:12/10 Calorie Bike or Row100 Foot Sandbag Carry100 Foot Suitcase Carry each arm20 Alternating Lateral Lunges5 Half Kneeling Single Arm Presses (Right)3 Windmills (Right)5 Half Kneeling Single Arm Presses (Left)3 Windmills (Left) A.Eight sets of:*Paused Split Jerk + Split JerkRest 1-2 minutes between sets *Start

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June 10, 2024 – Invictus Athlete Program

Leave a Comment / Invictus Athlete Program / Nichole Kribs

Primary Training Session Get Moving || Warm-Up Three rounds at 70-80% effort of: 12/10 Calorie Bike or Row 100 Foot Sandbag Carry 100 Foot Suitcase Carry each arm 20 Alternating Lateral Lunges 5 Half Kneeling Single Arm Presses (Right) 3 Windmills (Right) 5 Half Kneeling Single Arm Presses (Left) 3 Windmills (Left) A. Eight sets

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June 3, 2024 – Invictus Athlete Program

2 Comments / Invictus Athlete Program / Nichole Kribs

Primary Training Session Get Moving || Warm-Up Three rounds at increasing effort of: 10/7 Calorie Bike or Row 100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk 100 Foot Sandbag Carry (light) 5 Divebomber Push-Ups 10 Ring Rows 15 Sandbag Bearhug Squats A. Every 2 minutes, for 16 minutes (8 sets of): Behind the Neck

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Open face tortilla on a plate topped with sliced tomatoes, avocado, corn and sprouts.

Nutrition Case Study: A Vegetarian Who Wants to Gain Lean Mass

1 Comment / Fuel, Invictus Blog, Nutrition, Success Stories / Fritz Nugent

Written by Fritz Nugent To preface all case studies, I must quickly introduce how we approach nutrition at Invictus. We look at habits, and specifically those surrounding the areas of sleep, movement, stress, and nutrition. We conduct in-person or virtual meetings, and from those

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