8:30-9:30

AMRAP 15 min of:
- 20 Kb Swing (24/16 kgs)(20/12).
- 15 push press (50/30)(35/20 kgs).
- 10 Box Jumps (24"/20").

EMOM 20
1. 6-10 DB box step ups
2. 6-10 DB snatch
3. 6-10 DB thruster
4. 6-10 Burpee
5. Rest

For time 4 rounds

3 skin the cat
7 overhead squats
9 boxjumps

maksimi

• For Time:
Double KB Thrusters (2X16/12Kg) 30 reps
Plyo Box Jump Overs (60/50 cm) 40 reps
Double KB Thrusters (2X16/12Kg) 30 reps

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!

2-3 sets of max number of reps

Snatch
60%/3
65%/3
(70%/3)3