December 23, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
200 Meter Run
10 Empty Bar Good Mornings
10 Empty Bar Squats
10 Empty Bar Push Press
10 Lateral Burpees Over the Bar
20 Ring Rows

“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. Today’s workout is all about having some fun and enjoying time with your family and friends. Grab some buddies and make them hit this workout with you then enjoy the rest of the weekend!