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! 🎄🥂🎁