Warm-Up.
Full Body CARs Routine
Followed by…
Barbell Complex x 2-3 sets:
Romanian Deadlifts x 3
Bent-Over Row x 3
Muscle Cleans x 3
Thrusters x 3
Back Rack Alternating Reverse Lunges x 6
Rest as needed
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.
Warm-up
A) Complex: 60-70-75kg
B) Metcon: 35’15
I used a 30kg Db and did 3 bar muscle-ups instead of ring Dios.
Good workout for Christmas morning after breakfast.
First part with 65/75/80lbs barbell.
Metcon 32:25 with 95lbs barbell / 16kg dumbbells / 32kg kettlebells.
Did with hubby today.
33:44 – mostly rx. Had to toe assist with about half the ring dips.
Faster then last time. Wiped me out!
47.00 Rxd too stupid. 35 – 40 degree. The sun in the sahara ist too hard for me…
Did this outside in 32 C and 100% humidity (Singapore). Almost fainted :-).
25.21 rxd except changed front squat for lunges
12 Days of Christmas
29:03 w/ DU’s
Always a great gut check before the week of gut bombing. Merry Christmas everyone!
A. Warm Up
4x @ 80-85%
15 cal Assault Bike
12 wall balls
9 Burpee Dumbbell Deadlift
B. 12 Days Rx
44:06
Was a grinder as usual. Jump rope broke round one so 100m run done on Trueform.
I’ve been out of the gym for 7 days…what a great workout to come back to!
Done RX+ – 37:44
Runs done on TM @ 9mph
Ring Dips, pull ups and T2B done kipping
DB G2OH done w/ 35# DBs (this is were the RX+ comes in)
***3 min slower than my time 2 years ago, but I’m good with today’s time considering the time of year and the fact that I’ve been on a 21 day no sleep, sporadic workout hiatus.
Nice Job Candy! Hope you have some sleep in your future. Have a great Christmas.
Quick Conditioning (home /alone)
Wu
everything felt crunchy. That is what I ger for not doing anything movement wise for 3 days.
A. Chipper
just to move with purpose and stop hurting.
15 Snatches (115/75)
50 air squats (these hurt my knees alot)
40 cal row
100 DUs /300 SUs (these burned in my ankles)
30 Situps
20 Strict pullups
Results: 11:05
This workout looked moderately painful when writing. But the DUs really tested conditioning. A good quick burn.
“And Whatever you DO or SAY do it as a represenative of The Lord Jesus Christ”
Colossians 3:17
2. Used 135lb for the PC.
4. Used 2x 35lb kettlebells. Hang clean + PP
11. Front squat at 115.
12. SOH 115.
36 ish. Minutes. Had set a 30 min timer.. def needed a a bit longer!!
Very fun though.
Great job, JB! Was this your first time doing 12 Days of Christmas?
I did do it last year and remember really liking it. Good mix of movements
34:07
Subbed 100m run for 150m row