December 23, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
60-90 Seconds of Banded Marching
15 GHD Hip Extensions
Rest as needed

Followed by…

Three sets of:
100-Foot Light Kettlebell Front Rack Carry
60-Second Sandbag Hold
(You can march in place too as long as you keep everything tight.)
Rest as needed

A.
Every 2 minutes, for 10 minutes (5 sets) of:
2 Hang Snatches + Snatch
Set 1 = 50%
Set 2 = 60%
Set 3 = 65%
Set 4 = 70%
Set 5 = 75%

Every 20 seconds, for 10 minutes (30 reps) of:
1 Snatch @ 80-85%
If you miss, do not reattempt. Just note how many reps were made out of 30.

B.
“12 Days of Christmas – Invictus Style”
1 Lap (Run or Row 300 Meters)
2 Snatches (155/105 lbs)
3 Thrusters (155/105 lbs)
4 Ring Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (48/32 kg)
9 Box Jumps (30″/24″)
10 Strict Handstand Push-Ups
11 Ground to Overhead (155/105 lbs)
12 Man-Makers (55/35 lb DBs)*

*Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 Lap (Run or Row 300 Meters)
2 – 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
3 – 3 Thrusters (155lbs) 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
4 – 4 Ring Muscle-Ups 3 Thrusters (155lbs) 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
. . . and so on.

Perform for time, or just for fun.

C.
Three sets of:
Side Plank x 45 seconds each side
Rest as needed

Athlete Notes:
Today’s workout is all about having some fun and enjoying time with your family and friends. Grab some buddies and make them hit this workout with you then enjoy the rest of the weekend!

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Mixed Modal
Complete for 30 minute, at 80-85% effort:
500 Meter Row or Ski
60 Second Sandbag Hold (150/100 lbs)
2 Legless Rope Climbs

This workout is meant to be lower intensity. The area you can really play around with on this workout is how quickly can you jump up on the rope after dropping the sandbag.

Additional Work
Five rounds, not for time, of:
15 GHD Sit Ups
3-5 Wall Facing Strict Handstand Push Ups