December 24, 2021 – Competition Program

Primary Training Session
Skill Based Movement Primer
Two rounds for quality and activation of:
10/7 Calorie Machine of Choice
5 Divebomber Push-Ups
30 second Handstand Hold
30 second Hang from Rings
*6-8 Ring Pull-Ups
*8 Down Ups
*8 Sandbag Bearhug Squats

*Perform these movements synchronized with a partner if you’d like.

A.
Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 1 Power Jerk

*Sets 1-3 – 75% of 1-RM Clean & Jerk
*Sets 4-6 – 80%

B.
“12 Days of Christmas – Invictus Style”

1 Lap (Run or Row 300 Meters)
2 Snatches (155/105 lbs)
3 Thrusters (155/105 lbs)
4 Ring Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (48/32 kg)
9 Box Jumps (30″/24″)
10 Strict Handstand Push-Ups
11 Ground to Overhead (155/105 lbs)
12 Man-Makers (55/35 lb DBs)*

*Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 Lap (Run or Row 300 Meters)
2 – 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
3 – 3 Thrusters (155lbs) 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
4 – 4 Ring Muscle-Ups 3 Thrusters (155lbs) 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
. . . and so on.

Perform for time, or just for fun.

Athlete Notes:
Wow, it feels like we just wrote 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!