Workout of the Day

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 lb.)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (45/30 lb.)
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 lb.)
12 – Shoulder to Overhead (135/95 lb.)

Wykonujemy 12 rund, w każdej x powtórzeń (x - numer przy ćwiczeniu, np. 6 - toes to bar, sześć powtórzeń)

1 runda: tylko 1
2 runda: 1+2
3 runda: 1+2+3
...
12 runda: 1+2+3+(...)12

Powodzenia!

Tempaus 2x4

TABATA 4'
► Max Cal Row

TABATA 4'
► Max DU

TABATA 4'
► Max Burpees

Choose ONE of the following sports

Swim Repeat 75m, recover 2:30 until form/pace deteriorates

Bike Repeat 800m, recover 2:30 until form/pace deteriorates

Run Repeat 400m, recover 2:30 until form/pace deteriorates

Row Repeat 500m, recover 2:30 until form/pace deteriorates

5 x Weighted Chinese Planks (25-55lbs)
1:15's Front
1:15's Back
https://vimeo.com/177465362

Optional Accessory

GYMNASTIC CONDITIONING

3 sets, rest as needed between

10 Plate Sit-Up + 10 V-Up + 10 Hollow Rock

Sumo deadlift 3 RM, then sets with 90-80-70% (choose reps)

weightlifting total (C&J + Snatch) 180/115 kg or more

10 MIN AMRAP

15 wall-ball
12 push-up
9 box jump

4-5 sets:
2:00 Air Bike, increasing the pace every 30 seconds (60, 70, 80, 90% effort)
20/20 Anti rotation deadbug

2:00 Row, increasing the pace every 30 seconds (60, 70, 80, 90% effort)
10/10 Side plank reach through + Leg lift. Spice it up by holding a 5# plate in your hand