December 24, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 34-45 seconds
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)

Followed by. . .

Every 3 minutes for 9 minutes:
60 second Goblet Squat Hold
5 Dumbbell Squat Jumps (light)*
10 Second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

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.

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 Second Run/Bike/Row
60 Second Plank Hold
60 Seconds of Deep Lunge Mountain Climbers
30 Seconds of Glute Bridges
30 Second Glute Bridge Hold
30-60 Second Handstand Hold

When the running clock reaches 15:00, perform the following…

“12 Days of Christmas At Home”
1 – 100 Meter Run or 25 Double-Unders
2 – Power Cleans
3 – Ring Dips
4 – Dumbbell Ground to Overhead
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings
10 – Pull-ups
11 – Front Squats
12 – Shoulder to Overhead

This workout is completed just like the “12 Days of Christmas” song. You will begin with a 100 Meter Run. The 2nd round will be 2 Power Cleans, then a 100 Meter Run. Continue this pattern until you finish the last round which starts with 12 Shoulder to Overhead and ends with the 100 Meter Run.

TIME CAP = 40 MINUTES!

NO EQUIPMENT SUGGESTIONS
Power Cleans – Substitute Burpee Jump Backs
Ring Dips – Substitute Stationary Dips or Close Grip Push-Ups
Dumbbell Ground to Overhead – Substitute Get Ups
Toes to Bar – Substitute V-Ups
Box Jumps – Substitute Tuck Jumps
Pull-Ups – Substitute Superman Punches
Front Squats – Substitute Jumping Lunges
Shoulder to Overhead – Substitute Pike Position Push-Ups

Followed by…

Eat some good food and treat yourself for today, you’ve earned it!