Dynamic Mobility & Activation
Band Distracted Hip Flexor Stretch x 45 seconds per side
Fire Hydrant Iso Hold x 45 seconds per side
Two sets of:
Assault Bike x 10 calories @ an easy pace
and then …
Alternate Lateral Lunges x 10 reps
Alternate Reverse Lunges x 10 reps
Air Squats x 10 reps
Sky Divers x 10 reps
Rest as needed
A.
Three sets of:
Back Rack Bulgarian Split Squats x 6 reps @ 3011 per leg
Rest 45 seconds between legs; Rest 90 seconds between sets
B.
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters
4 Burpee Box Jumps
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells
11 Ring Dips
12 Man-Makers
35-54: 55/35 lbs; 32/24 kg; 24/20″
55+: 2 Ring-Dips; 45/25 lbs; 24/16 kg; 24/20″ step ups allowed; 11 Stationary Dips
Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
Post your time, but it’s not our primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.
Did the 12 days today(Friday). Recruited the family and couple people from gym. 58:4 rx. Didn’t see Nicole’s comment till now so did 2 push up and squat clean thruster.
Brand spanking new to the masters programming! I hear there is a fb group for videos???
I will be doing the 12 days of thankfulness tomorrow!
Today squeaked in the power cleans. I got a pr 150 from the floor. (Im 170 from the hang)
But really wanting the video review:) (Maybe want is a strong word, im terrified of seeing myself in video!)
There is a fb group for videos! You should receive an email that gives you the direct link to request to join the group! If not, check your spam folder! Otherwise, just look us up in FB – we are the Invictus Masters FB group!
Also – congrats on the PR!
Thanks!!!
duty/mob:
A ). 75 lbs,85,95
B) 77:09 Rxd
note: still not recovered, on meds , asthma and respiratory infection is taking soo long heal.. congestion is really tough.. I struggled to breath and got was dizzy at times.. it was a great challenge ..
Happy Thanksgving everyone!~!!!
Happy Thanksgiving everyone!
I was experiencing Thankfulness for 60:23
55+ version
DMA – done
A – done w/ 55#
B – 1:06:15 – did MU progressions instead of MUs, used 30# DBs for DB thrusters, single-arm DB snatches, walking lunges and man-makers, used 24 kg KB for Russian KBS.
Last year during the Open, I couldn’t do a single HSPU. Not even one. Tonight I did FORTY!! Including 3 sets of 5 UB, the remaining sets 3+2. So happy about that!
Happy Thanksgiving!
That is HUGE!!! Congrats Silke!!!
1:29 Rx Not stringing MU together yet and had to do single chest to bars. Did man makers with the squat (oops)…. but had never attempted 35# man makers before so that’s a win right there!
Happy Thanksgiving!
Warmup/mobility done
A. 43:16 (a few modifications: DB Push Press instead of thrusters, Kneeling Wall Ball Shots to 8’ Target instead of lunges, DB Renegade Rows with Push Press instead of Manmakers. Did All hspu and ring dips Strict.)
B. 37:29 Happy Thanksgiving!!
wow! Speedy. Let’s have you do men’s weight next time! 🙂
Nice work!!! 🙂
DM&A done
No A today.
B. 61:01
70# KB, 2 x 50# DBs (my mistake–I thought they were 50#)
All movements UB except those manmakers which could be renamed “man-breakers.” Did those 1/2/2/2/2/3.
My favorite kind of workout!
Nice job Brian!!
Thanks. And, thanks for the great programming. Sorry I couldn’t finish faster. 🙂
A. 135/155/165
B. 45:40
50#db was the heaviest I had access to today. 32 kg kb.
All unbroken except for those man makers. I think I did 12 singles for these. And had to muscle up into the ring dips since I only had one set of rings. That was hard! Thankful that it’s over!
Pfffff, 12 days of thanking Nichole
Time : 57:20
did jumpng muscle ups (as i don’t have mu yet
Used KB 24 kg
used DB work with 18/18 kg
You are welcome!
How is everyone doing the man maker? Is it push up/row/row/squat clean thruster? I saw a previous invictus description as umbbell Man-Makers
(push-up, row left, row right, power clean, push press)?
I performed it is push up, row, row, power clean then push press.
Thanks Dean!
No squat. At least that’s how I did it…
No squat!! Just row – push-up – row, power clean, push press/overhead
Ooops… I did push up, row R, push up, row L, power clean, push press!
1 too many push ups!
Yeah I was initially going to do it that way but then I had seen the same question posted in Invictus Athlete and Tina said push-up-Row-push-up-Row was correct! ?
54:16. All UB except man makers
Mobility completed
A)Skipped
B)55:48 RX. Took my time and had fun. Laughed and suffered with the class. All movements UB except Man Makers at 6/3/3.
I am only thankful that work out is done.
1.02.25 45 lb dB for everything but snatch I did 55 lb 32 kg kb
Holy felt great until Rd 7 LOL and could do nothing about think about 12 manmakers.
All done
B. 54.02 Rx’d
A. Skipped
B. 66:25 holy assault on shoulders 50# db and 32 kg kb
Let’s do it again!
mad man
There is always tomorrow Rob!
A. 20/25/30
B. 1:15:45 rx’d
A. 60kg kept it light Nichole – de-load week 😉
B. 44:59 Rx had no choice but to got slow. Not sure it was de-load though haha. 2×22.5kg (50lb) db
PS: Man-makers sucked the life out of me. All UB with exception of man-makers 4/3/3/2
I think about man makers and I hurt!!!
Good job Rob!!! 🙂