*The program will be transitioning to the Open Prep Cycle starting on January 7th. The next two weeks will be a little different in programming as we will be de-loading. Try to resist the urge to add more training as we let your body rest and recover before we start the Open Prep Cycle.*
Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
12 Days of Christmas – Invictus Style
1 Row x 300 Meters
2 Snatches
3 Thrusters
4 Muscle-Ups (50-54: 2 Muscle-Ups;Â 55-59: 4 Ring-Dips; 60+: 4 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
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.