November 28, 2022 – Competition Program
Get Moving || Warm-Up Three sets of: 10/7 Calorie Assault Bike 30 Second Bottom of Goblet Squat Hold 5 Cat/Cows Followed by… Two rounds of:…
November 27, 2022 – Comeptition
RECOVERY DAY A. Review Invictus Content from the Week * How to Counterbalance Your Diet for Indulgences * Bulgarian Split Squats – Why & How…
November 26, 2022 – Competition Program
Primary Training Session Get Moving || Warm-Up Complete as many rounds and reps as possible in 15 minutes of: Run 200 Meters Three rounds of…
November 25, 2022 – Competition Program
Primary Training Session Get Moving || Warm-Up Three sets of: 15 GHD Hip Extensions 60-Second Front Leaning Rest 60-Second Sandbag Hold (You can march in…
November 24, 2022 – Competition
THANKSGIVING DAY A. For distance: 40 Minutes of Running @ 80-85% of your 5k pace Focus on running mechanics with the goal of being as…
November 23, 2022 – Competition Program
Primary Training Session Get Moving || Warm-Up Complete 5 minutes of stationary bike or rowing then…. Two sets of: 90 Second Run/Bike/Row 60 Plank Hold…
November 22, 2022 – Competition Program
Primary Training Session Get Moving || Warm-Up Three sets of: 50 Foot Single Arm Overhead Carry (right) 5 Right Arm Kettlebell Windmills 50 Foot Single…
November 21, 2022 – Competition Program
Primary Training Session Get Moving || Warm-Up Three sets of: 2 Minute Bike or Row 50 Foot Suitcase Carry (Right Side) 5 Single Arm Kettlebell…
November 20, 2022 – Competition
RECOVERY DAY A. Review Invictus Content from the Week * Grip Strength – Secret to Longevity * The Four Stages of Learning * 3 Reasons…
November 19, 2022 – Competition Program
Primary Training Session Get Moving || Warm-Up Seven rounds at ascending effort of: 200 Meter Run 10 Goblet Squats 10 Hand Release Push-Ups 10 Toes…
November 18, 2022 – Competition Program
Primary Training Session Get Moving || Warm-Up Three sets of: 90 Seconds Assault or Echo Bike 8 Single Arm Kettlebell Front Squat each side Rest…
November 17, 2022 – 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…
November 16, 2022 – Competition Program
Primary Training Session Get Moving || Warm-Up Complete 10 minutes of stationary bike or rowing Every 2-3 minutes get off machine and perform…. 7-10 Push…
November 15, 2022 – Competition Program
Primary Training Session Get Moving || Warm-Up Three sets of: 90 Second Machine of Choice 20 Banded Good Mornings 100 Foot Suitcase Carry (each arm)…
November 14, 2022 – Competition Program
Primary Training Session Get Moving || Warm-Up Every 12 minutes, for 24 minutes (2 sets of): 600 Meter Run 75 Wall Ball Shots (20/14 to…