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Invictus Fitness & Performance Programming

The document provides a series of workout programs spanning 7-13 November. Each day includes components focused on performance and fitness. Performance generally involves finding max lifts or building to a 1RM, while fitness involves circuit-style workouts with bodyweight movements, rows, lunges, pull-ups, swings, and runs. Daily workouts are broken into rounds, intervals, or timed periods and provide rep schemes and movement standards. Rest periods between sets and movements are also specified.

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adriano
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1K views2 pages

Invictus Fitness & Performance Programming

The document provides a series of workout programs spanning 7-13 November. Each day includes components focused on performance and fitness. Performance generally involves finding max lifts or building to a 1RM, while fitness involves circuit-style workouts with bodyweight movements, rows, lunges, pull-ups, swings, and runs. Daily workouts are broken into rounds, intervals, or timed periods and provide rep schemes and movement standards. Rest periods between sets and movements are also specified.

Uploaded by

adriano
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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7 Nov

(PERFORMANCE)
A.
Every 3 for 15
Push Press x 3-5
reps
(Goal is to find
todays 5RM. If you
get 5 succesfull
reps, move up to
the next set)
B.
EMOM 15
1.
Row
200/150m
2.
HSPU x 10
reps
3.
DU x 40 reps
(FITNESS)
A.
3 sets of:
Push Press x 6-8
reps
Rest 60
OHW Lunges x 20
steps
Rest 60
DU x 60
Rest 60
B.
EMOM 15

1.

Row
200/150m
2.
Wall Climb x
2-4 reps
3.
Run 100m
8 Nov

2111
Rest 45
B.
21 - 15 - 9:
KB
Swings (32)
Push-Ups

(PERFORMAN
CE)
A.
Take 20 to
build to
todays 1-RM
Power Clean
B.
21 - 15 - 9:
KB
Swings (32)
Push-Ups
Pull-Ups
(FITNESS)
A.
4 sets:
Rom. DL x 6-8
reps @ 3011
Rest 45
Turkish GetUps x 2
reps /arm
Rest 45
Strict Pull-Ups
x 4-6 reps @

10 Nov

A.
E2MOM 12:
- 1-2 & 7-8:
Sup. Grip PU
x 3-8 rep
- 3-4 & 9-10:
L-Sit Hold x
30
- 5-6 & 11-12:
HS Walk x
10m

9 Nov
(PERFORMAN
CE &
FITNESS)
A.
Every 3
minutes, for
15 minutes (5
sets):
Pause Front
Squats x 4-6
reps @ 31X1
B.
Three sets of:
Against a 3
running clock,
complete
- Row 500m
- DB GTO x
Max reps
Rest 3
between sets.

(PERFORMAN
CE)
A.
E2MOM 12:
- 1-2 & 7-8:
Rope Climb x
2
- 3-4 & 9-10:
L-Sit Hold x
30
- 5-6 & 11-12:
HS Walk x
10m
B.
4 RFT:
14
Alternating
DB Snatch
(20)
14 TTB
400 Meter
Run
(FITNESS)

B.
Four rounds for
time of:
14 Alternating
Dumbbell
Snatch
14 V-Ups
400 Meter Run

10 PC
20 Pull-ups
(RX=61;
SC=43)

300 Squats
200 KB
Swings
100 Burpees

Rest 2

Both
teammates
will run at the
same time,
but the first
partner to
complete the
run cannot
start the
squats until
their
teammate
returns

Beau
AMRAP 4
15 Box Jumpovers
(RX=60cm,
9kg; SC=
60cm, 6kg)

11 Nov

(PERFORMAN
CE &
FITNESS)
Jeremy
AMRAP 4
5 HSS
10 Burpees
OtB
(RX=61;
SC=43)
Rest 2
Ben
AMRAP 4

12 Nov
In teams of
two, with only
one person
working at a
time,
complete:

13 Nov
Recovery Day

100 Burpees
200 KB
Swings
300 Squats
600 Meter
Run*

Do some
mobility

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