PERFORMANCE
Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Four Tabata Sets Each of:
Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps
Then…
A little holiday treat, Invictus style. Perform the movements to the tune of “12 Days of Christmas”
1 – 100 Meter Run or 25 Double-Unders
2 – Power Cleans (135/95 lbs)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (45/30 lbs)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/95 lbs)
12 – Shoulder to Overhead (135/95 lbs)
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Meter Run or 25 Double-Unders
2 – 2 Power Cleans; 100 Meter Run or 25 Double-Unders
3 – 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
4 – 4 Dumbbell Ground to Overhead; 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
. . . and so on.
RX : 41:38 all sets unbroken until 11. had to break frontsquats and shoulder to overhead
Merry Christmas gang!
Heaviest KB was 28kg
All else Rx
49:04
Front Squats 7/4
STO 1/4/5/2
Did a version of this with my GF this morning. Very fun. Took us about 40 mins
Enjoyed this one from the last couple of years, so adapted it a little and did it single handed.
1. 100m cross trainer
2. DB PC @25kg
3. SA dips from bench
4. G2OH @25kg
5. SA burpees
6. V-ups
7. Incline SA push ups
8. Box jumps (20” for safety!)
9. DB swings @25kg
10. SA trx row
11. FS @25kg DB
12. S2OH @25kg DB
34’47
Good fun this one in the hotel gym in the mountains ????????????. Merry Christmas ???? to you all!! ????
Merry Christmas Al!
Merry Christmas to you too Mike! ????????????