December 23, 2020 – Invictus Athlete

Primary Session
Movement Primer
Every 90 seconds, for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by side; step down)
5 Unweighted Box Jumps (step down)

Perform 5 weighted box jumps immediately followed by 5 unweighted box jumps.

A.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Clean @ 60-65%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans
*Sets 1-2 = 70-75%
*Sets 3-4 = 80-85%
*Sets 5-6 = 85-90%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pull + Clean @ 90-95%

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 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 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.

Aerobic/Gymnastics Accessory Option
Every 8 minutes, for 32 minutes (4 sets) for times:
400 Meter Run
50-Foot Handstand Walk or Handstand Walk Obstacle
20/15 Calorie Ski-Erg or Row
50-Foot Handstand Walk or Handstand Walk Obstacle

Running Endurance Option
Six sets for times of:
Run 800 Meters
Rest 2 minutes

Push the pace. Keep your fastest and slowest times within 6 seconds of each other, but that final set should be a full effort to stay within your time window.

Rowing Endurance Option

Twelve sets for distances of:
2 Minutes of Rowing
Rest 60 seconds

Last week you performed 90-second intervals, this week we’re extending the time. Most won’t be able to hold the same pace, but aim for 90-95% of the pace you held last week.