Mobility & Activation
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
A.
Two rounds for quality and activation of:
10/7 Calorie Machine of Choice
5 Divebomber Push-Ups
30 second Handstand Marching Attempts
10/7 Calorie Machine of Choice
5 Bat Wings with a 5 second hold
B.
Five sets of:
Strict Press x 3 reps @ 70-75% of 1-RM
Rest as needed
C.
“12 Days of Christmas – Invictus Masters Style”
1 Row x 300 Meters
2 Snatches
3 Thrusters
4/2 Muscle-Ups (55-59: 4/2 Ring-Dips; 60+: 4/2 Stationary Dips)
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups (55+: Chin-over-the-Bar Pull-Ups)
8 Kettlebell Swings
9 Box Jumps
10 Handstand Push-Ups
11 Ground to Overhead (DB or Barbell, your choice)
12 Man-Makers
35-49: 135/95 lbs; 32/24 kg; 24/20″; 55/35 lbs
50-54: 115/75 lbs; 32/24 kg; 24/20″; 2″ riser allowed; 55/35 lbs
55-59: 95/65 lbs; 24/16 kg; 24/20″ step ups allowed; 2″ riser allowed; 45/25 lbs
60+: 65/45 lbs; 24/16 kg; 24/20″ step ups allowed; 4″ riser allowed; 45/25 lbs
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 Lap (Row 300 Meters)
2 – 2 Snatches; 1 Lap (Row 300 Meters)
3 – 3 Thrusters; 2 Snatches; 1 Lap (Row 300 Meters)
4 – 4 Muscle-Ups; 3 Thrusters; 2 Snatches; 1 Lap (Row 300 Meters)
. . . and so on.
This is meant to be a fun workout so please adjust the movements, volume, loading, etc as needed! Recruit some friends and get after it!
Athlete Notes:
Wow, it feels like we just tackled the Thanksgiving variation of this workout, and here we are with the Christmas version! Have fun with this workout today! We aren’t concerned about time, more that you’re able to enjoy time with family and friends. The grind gets real once January hits, so use today as an opportunity to enjoy your fitness with others!
NO OPTIONAL SESSION TODAY – Enjoy the afternoon with family and friends!