Warm-Up | Performance
Three sets of:
Ring row x 10 reps
Dip Support Hold (on rings or bars) x 30 seconds
Dumbbell Romanian Deadlift x 10 reps
Followed by…
Two sets of:
Dumbbell Goblet Squat x 10 reps
Dumbbell Waiter’s Carry x 50 ft per arm
Kip Swing x 10 reps
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.
12 Days of Christmas
Time – 29:59
rx 37:29 4:09 PR over 2021 somehow avoided last year. Was fun most of the time 🙂
38:43
RX-ish
– 50/35# for DBs
– team style I go-You go for each Mvmt expect for Box Jumps, those we did alt
43:00
36:10 but I had to substitute half of the exercises because I was training from home on Christmas day without the necessary equipment
25 heavy rope dus
3 weighted bench dips 20kg
4 gtoh 20kg
5 burpees
6 v-ups
7 push ups
8 box jumps
9 kb swings 20kg
10 strict pull ups
11 goblet squats 40kg
12 single arm stoh 20kg per side
31:40
Sub du with 100m run +1bmu
Sub 4 db g2oh with 4 hspu
What Mugu below me said but in 34:14.
34:41 at the firehouse
Jumping jacks, stationary Dips, and V Ups due to equipment.
The rest RX.
Merry Christmas!
“12 Days of Christmas”
1 – 100 Meter Run 2 – Devil’s Press, 50 lbs 3 – Ring Dips 4 – Dumbbell Ground to Overhead, 50 lbs 5 – Burpees 6 – Toes to Bar 7 – Push-ups 8 – Box Jumps 9 – Kettlebell Swings, 32 kg 10 – Pull-ups 11 – DB Front Squats , 50 lbs 12 – DB Shoulder to Overhead , 50 lbs
34:22