December 23, 2023 – Masters Program

Mobility, Activation & Warm-Up
500 Meter Row / 400 Meter Run / 25 Cal Bike @ nasal breathing only pace

and then …

Two sets of:
Inchworm Walks x 3 reps
Hanging Knee Raise Hold x 30 seconds
Dumbbell Overhead Hold x 30 seconds

Two sets of:
Single-Arm Dumbbell Bent Over Row x 8 reps (4 reps right; 4 reps left)
Dumbbell Kang Squat x 6 reps
Dumbbell Goblet Squat x 4 reps
Jumping Squat x 2 reps (take a moment between reps, perform for max height)

12 Days of Christmas – Invictus 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.

Deload Week 1 Notes
Oh my, 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 post holidays, so use today as an opportunity to enjoy your fitness with others!

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