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June 10, 2023 – Invictus Athlete Program

Leave a Comment / Invictus Athlete Program / Nichole Kribs

**ANNOUNCEMENT** The first thing you might notice is that we changed the name of the Invictus Athlete Program to Invictus Athlete+ on our SugarWOD platform to better align our branding and who the program is geared toward. Nothing else will change about the programming itself. You will continue to enjoy your five regular training days,…

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July 5, 2020 – Masters Program

Leave a Comment / Masters Program / Nichole DeHart

A. Review Invictus Content from the Week * Why We Cluster * How To HyperVolt Your Pecs and Traps * How You Count Matters B. 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…

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September 28, 2016 – Performance

65 Comments / Performance / Michele Vieux

A. Five sets of: Power Clean x 2.2.2 (rest 10 seconds between doubles) Rest 3 minutes B. Three sets for times of: 100 Double-Unders 30 Kettlebell Swings 20 Box Jumps Rest 3 minutes

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October 24, 2016 – Performance

54 Comments / Performance / CJ

A. Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Power Clean x 1.1.1.1 (rest 10 seconds between singles) Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0 B. Three rounds for time of: 10 Power Cleans (155/105 lbs) 10 Burpee Box Jumps (24″/20″)

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October 31, 2016 – Performance

40 Comments / Performance / Michele Vieux

A. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1.1 (rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets) B. In teams of two, alternate sets to complete four each of: 3 Hang Power Cleans 2 Alternating Reverse Lunges 1 Shoulder to Overhead Run…

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November 21, 2016 – Performance

44 Comments / Performance / Michele Vieux

A. Every two minutes, for 20 minutes (10 sets) of: Clean & Jerk x 1.1 (rest 10 seconds between singles) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ B. For time: Row 1000 Meters 30 Ground to Overhead (135/95 lbs) Run 800 Meters

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December 14, 2020 – Performance and Limited Equipment Workouts

31 Comments / Performance / Michele Vieux

PERFORMANCE Warm-Up. “Mind Muscle” Complete Snatch Warm-Up Followed by… Snatch Barbell Complex Then… A. Every 90 seconds, for 15 minutes (10 sets) of: Snatch x 1.1 (rest 5-7 seconds between singles) Read: Why We Cluster (the 1.1 above) B. Complete as many rounds and reps as possible in 9 minutes of: 9 Strict Pull-Ups 6…

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August 19, 2020 – Performance and Limited Equipment Workouts

18 Comments / Performance / Michele Vieux

PERFORMANCE Warm-Up. Wall Slides x 8-10 reps Y’s x 8-10 reps Walking Lunges x 8-10 steps Followed by… Squat Therapy x 8-10 reps T’s x 8-10 reps Alternating Lateral Lunges x 8-10 steps Followed by… Banded Lat Pull-Downs x 8-10 reps W’s x 8-10 reps Alternating Bowler Lunges x 8-10 steps Followed by… Two to…

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July 5, 2020 – Performance and Fitness

3 Comments / Fitness, Performance / Michele Vieux

RECOVERY DAY A. Review Invictus Content from the Week * Why We Cluster * How to Hypervolt Pecs & Traps * How You Count Matters * The Pain of Suffering is Way Better than the Pain of Regret Do you have a question you’d like one of our coaches to answer? Send them our way!…

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