April 12, 2023 – Competition Program
Primary Training Session Get Moving || Warm-Up Every 4 minutes, for 12 minutes (3 sets) as a warm up: 90 Second Bike, Row, or Jog…
April 11, 2023 – Competition Program
Primary Training Session Get Moving || Warm-Up Three sets of: 100 Foot Double Dumbbell Overhead Carry 5 Right Arm Windmills 5 Left Arm Windmills 10…
April 10, 2023 – Competition Program
Primary Training Session Get Moving || Warm Up 3 Minute Bike 20 Glute Bridges 20 Air Squats 10 Bird Dogs each side Followed by… 2…
April 9, 2023 – Competition
RECOVERY DAY A. Review Invictus Content from the Week * What I Learned from Invictus University * Inside Invictus – Team Quarterfinals & AGOQ  *…
April 8, 2023 – Competition Program
Primary Training Session Get Moving || Warm-Up Three sets of: 30 Banded Good Mornings 45 Second Side Plank (each side) 30 Banded Face Pulls 90…
April 7, 2023 – Competition Program
Primary Training Session Get Moving || Warm-Up Every 5 minutes, for 10 minutes (2 sets) at 60-70% intensity of: 30/20 Calories of Machine of Choice…
April 6, 2023 – Competition
Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. I. 4 Minutes of Hip Flexor Mobility of Your Choice 4 Minutes…
April 5, 2023 – Competition Program
Primary Training Session Get Moving || Warm Up 2 Minute Bike, Row, or Jog 20 Air Squats 20 Reverse Lunges (No weight) followed by… 2…
April 4, 2023 – Competition Program
Primary Training Session Get Moving || Warm-Up Three sets of: 100 Foot Double Dumbbell Overhead Carry 10 Ring Rows 20 Nose to Wall Shoulder Taps…
April 3, 2023 – Competition Program
Primary Training Session Get Moving || Warm-Up 3-5 Minute Bike, Row or Jog Followed by… Three sets of: 15 GHD Hip Extensions Sandbag Hold x…
April 2, 2023 – Competition
RECOVERY DAY A. Review Invictus Content from the Week * Coaching Language That Matters: Scaling vs Customizing * Quarterfinals Strategy & Tips * AGOQ Strategy…
April 1, 2023 – Competition Program
Primary Training Session Get Moving || Warm-Up One set of: 60 seconds of Banded Monster Walk 20 GHD Hip Extensions or Light Reverse Hyper followed…
March 31, 2023 – Competition Program
Primary Training Session Get Moving || Warm-Up Three rounds at ascending effort of: 200 Meter Run 15/10 Calorie Bike 300 Foot Shuttle Run (25 or…
March 30, 2023 – Competition
Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. I. 4 Minutes of Hip Flexor Mobility of Your Choice 4 Minutes…
March 29, 2023 – Competition Program
Primary Training Session Get Moving || Warm-Up Three sets of: 100 Foot Farmer Carry 100 Foot Double Kettlebell Front Rack Carry 5 Divebomber Push-Ups 10…