April 29, 2024 – Competition Program
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…
April 27, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpPerform 60-90 seconds on each side of the following mobility pieces: -Tricep Stretch-T-Spine Pulse on Bench, Rack or Table-Banded Perfect…
April 26, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpThree sets of:5 Bamboo Presses + 20-30 Second Overhead Bamboo Hold10 Ring Rows15 Dumbbell Bent Over Reverse Flyes30 Second Elbow…
April 25, 2024 – Competition Program
Swimming Technique and Active Recovery SessionSwimming workouts designed by Heidi FearonA.I.4 Minutes of Hip Flexor Mobility of Your Choice4 Minutes of Anterior Shoulder Mobility of…
April 24, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpThree sets of:50 Foot Suitcase Carry (each side)50 Foot Single Arm Overhead Carry (each side)20 Plank Position Shoulder Taps20 Banded…
April 23, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpSpend 60-90 seconds in each of the following stretches on each side… -Band Distracted Hip Flexor Stretch-Band Distracted Hamstring Floss…
April 22, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpSpend 60-90 seconds in the following stretches on each side… -Banded Lat Stretch -Banded Front Rack Stretch-Band Distracted Pec Stretch…
April 20, 2024 – Competition Program
Individual Quarterfinal Week Strength Work and Additional TrainingA.Ten sets of:3 Push Press @ 50-60%Rest 60 seconds between sets and focus on SPEED. B.Five sets of:8…
April 19, 2024 – Competition Program
Individual Quarterfinal Week Strength Work and Additional TrainingA.Every minute, on the minute, for 8 minutes:3 Hang Squat Snatches @ 135-165/95-115lbs B.Five sets of:2 Front SquatsRest…
Individual Quarterfinals (Warm-Ups, Video Links, Notes)
Coach Holden goes over a few options for you on suggested order of events. Coach Holden Strategy Videos Event 1 Event 2 Event 3 Event…
April 17, 2024 – Competition Program
The Invictus team will be working hard to get you strategy notes, movement tip videos, suggestion for order of events, as soon as possible. We…
April 16, 2024 – Competition Program
IF YOU ARE PERFORMING INDIVIDUAL QUARTERFINALS WE RECOMMEND THAT YOU REST TODAY! Get Moving || Warm-UpThree rounds of:10/7 Calorie Echo/Assault Bike5 Inchworms5 Divebomber Push-Ups20 Plank…
April 15, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpSpend 60-90 seconds on each side in the following stretches: -Couch Stretch-T-Spine Pulse on Bench Followed by… Three rounds of:5…
April 13, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpEvery minute, on the minute, for 16 minutes (4 sets of):Station 1: 60 Second Bike @ Warm Up PaceStation 2:…
April 12, 2024 – Competition Program
Three sets of:60 Second Wall Sit45 Seconds of Banded Good Mornings10 PVC Pipe Pass Throughs15 PVC Pipe Overhead Squats50 Foot Monster Walk Forward50 Foot Monster…