Mobility
Accumulate 90 seconds in this position, moving around to increase ankle mobility and t-spine mobility
Foam Roll Lats x 60 seconds per side
Foam Roll IT Bands x 60 seconds per side
Knee Prehab
One-Two sets of:
Weighted Wall Sit x 60 seconds (increase weight if you haven’t been)
Side Step-Ups (unweighted) x 5-10 reps per leg*
*Keep the box or bench at or below knee level and focus on control and knee tracking over the ankle as you lower into the next rep.
“Warm-Up”
Two sets of:
Run x 200 Meters (Nasal Breathing Only)
Kettlebell Farmer’s Carry x 100 Meters
Followed by…
Two sets of:
Prone Plank x 30 seconds
Kettlebell Romanian Deadlift x 10 reps
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Swing x 10 reps
“12 Days of Christmas – Invictus Masters Style”
1 Row x 300 Meters
2 Snatches
3 Thrusters
4/2 Muscle-Ups (55-59: 4/2 Ring-Dips; 60+: 4/2 Stationary Dips)
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups (55+: Chin-over-the-Bar Pull-Ups)
8 Kettlebell Swings
9 Box Jumps
10 Handstand Push-Ups
11 Ground to Overhead (DB or Barbell, your choice)
12 Man-Makers
35-49: 135/95 lbs; 32/24 kg; 24/20″; 55/35 lbs
50-54: 115/75 lbs; 32/24 kg; 24/20″; 2″ riser allowed; 55/35 lbs
55-59: 95/65 lbs; 24/16 kg; 24/20″ step ups allowed; 2″ riser allowed; 45/25 lbs
60+: 65/45 lbs; 24/16 kg; 24/20″ step ups allowed; 4″ riser allowed; 45/25 lbs
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 Lap (Row 300 Meters)
2 – 2 Snatches; 1 Lap (Row 300 Meters)
3 – 3 Thrusters; 2 Snatches; 1 Lap (Row 300 Meters)
4 – 4 Muscle-Ups; 3 Thrusters; 2 Snatches; 1 Lap (Row 300 Meters)
. . . and so on.
This is meant to be a fun workout so please adjust the movements, volume, loading, etc as needed! Recruit some friends and get after it!
Athlete Notes:
Wow, it feels like we just tackled the Thanksgiving variation of this workout, and here we are with the Christmas version! Have fun with this workout today! We aren’t concerned about time, more that you’re able to enjoy time with family and friends. The grind gets real once January hits, so use today as an opportunity to enjoy your fitness with others!
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.
Additional Work
One set of:
Kick to Handstand on Wall with Hands Turned Out x 10 reps
followed by …
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 15 seconds
Interval 2 – Freestanding Handstand Marching x 15-20 seconds for max reps
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Handstand March x 10 reps + Handstand Walk x 5-10′
*Attempt to go unbroken on these but it’s totally fine to break them up if necessary.