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Tips & Tricks for More Efficient Thrusters

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More Than A Gym Invictus is more than a gym, it’s a community of support, education, and encouragement to achieve your fitness goals. Community Join our Sea of Green. A community of locals who were just as nervous to get started or who had hit a training plateau. Coaching Work with our world-class coaches dedicated

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November 1, 2024 – Competition Program

1 Comment / Invictus Competition Program / Nichole Kribs

Primary Training SessionGet Moving | Warm-Up3-5 Minute Bike or Row @ Ascending Effort Followed by… One set of:Partner Assisted Front Rack Stretch x 60-90 seconds Followed by…Two sets of:100 Foot Farmer Carry100 Foot Double Kettlebell Front Rack Carry100 Foot Double Kettlebell Overhead Carry Followed by… Three sets of:Snatch Grip Romanian Deadlift x 3 repsSnatch High

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November 1, 2024 – Invictus Athlete Program

Leave a Comment / Invictus Athlete Program / Nichole Kribs

Primary Training Session Get Moving | Warm-Up 3-5 Minute Bike or Row @ Ascending Effort Followed by… One set of: Partner Assisted Front Rack Stretch x 60-90 seconds Followed by… Two sets of: 100 Foot Farmer Carry 100 Foot Double Kettlebell Front Rack Carry 100 Foot Double Kettlebell Overhead Carry Followed by… Three sets of:

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4-10 November, 2024 – Invictus Gymnastics Level Two

Leave a Comment / Invictus Gymnastics Program / Travis Ewart

Please Note: Mobility and General Information for how to best use this programming can be found below Session Three at the bottom of this page. For full tutorials, click the movement link at the bottom of each section (if applicable). Session One A. Pistol Squat Progressions – One set of: Kettlebell Ankle Pulses x 20

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May 7, 2025 – Performance

4 Comments / Performance / Nichole Kribs

General Warm-Up Two sets of 250 Row or Ski 10 Jumping Air Squats 12 Reverse lunges Then… 6 Romanian Deadlift 6 Hang Muscle Clean 6 Pause Front Squats 6 Good Mornings 6 Pause Back Squat Finally, Two rounds one with an empty bar, one with as much as 95/65lbs 4 Hang Squat Cleans 4 Front

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4-10 November, 2024 – Invictus Gymnastics Level One

Leave a Comment / Invictus Gymnastics Program / Travis Ewart

Please Note: Mobility and General Information for how to best use this programming can be found below Session Three at the bottom of this page. For full tutorials, click the movement link at the bottom of each section (if applicable). Session One A. One set of: Kettlebell Ankle Pulses x 20 reps (each leg) Followed

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May 5, 2025 – Performance

4 Comments / Performance / Nichole Kribs

General Warm Up Two Rounds of: 10Banded Sumo Good Mornings 12 Banded Face Pulls 12 Medicine Ball Reverse Lunge and Twist 10 Medicine Ball Kang Squat Then… Complete 5-7 reps of each task: Front Rack Lunge On Each Leg Pause Front Sqaut Good Morning Back Squat Back Rack Reverse Lunge Overhead Squat A. Take 10

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November 25-December 1, 2024 – 3 Day Weightlifting Program

4 Comments / Invictus Supplemental 3-Day Weightlifting / Nichole Kribs

Monday (Session One) Suggested Warm-Up: 2 Rounds: 6 Reverse Lunges w/ twist, 6 Inchworm Pushups With empty bar: 10 Muscle Clean & Presses 5 Power Clean, 5 Front Squats 5 Cleans, 5 Power Snatch *Every new line means take a short break before moving to the next movements A. Every 90 seconds, for 4:30 (3

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October 21-27, 2024 – 3 Day Weightlifting Program

1 Comment / Invictus Supplemental 3-Day Weightlifting / Nichole Kribs

Monday (Session One) Warm-Up: 1 Round for quality: 100ft Walking Lunge (use a light weight) 10 Burpees 10 Cossack Squats 10 Deadlifts 5 Muscle Cleans, 5 Strict Press 5 Power Cleans, 5 Split Jerks 5 Cleans A. Every 90 seconds, for 4:30 (3 sets): Tall Clean x 2 reps (Start first set with empty barbell)

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