bench press&
shoulder press/push press
10-9-8-7-6-5-4-3-2-1

Bp: 10-9@65kg, 8-7@70kg, 6-5@75kg, 4-3@80kg, 2-1@ 85kg
Sp/Pp: 10-9@40kg, 8-7@45kg, 6-5@50kg, 4-3@55kg, 2-1@60kg

followed by...

pull ups & ring dips
10-9-8-7-6-5-4-3-2-1

20 Min Volume Accumulation of:
Rope Climb (5 m) (scegli tu le versioni ad ogni giro Standard, Legless or L-Sit) 5 reps
Strict Deficit Handstand Push Ups (scegli tu il deficit o le Parallettes) 10 reps
GHD Sit Ups 15 reps

5 rounds:
20cal row
10 thrusters 20kg
40 DU

Choose ONE of the following sports

Swim Repeat 200m, recover :45s until form/pace deteriorates
Bike Repeat 200m, recover :45s until form/pace deteriorates
Run Repeat 200m, recover :45s until form/pace deteriorates
Row Repeat 200m, recover :45s until form/pace deteriorates

Choose ONE of the following sports
Swim 90:00 TT
Bike 90:00 TT
Run 90:00 TT
Row 90:00 TT

Max Effort Floor Press
(5-5-4-3-3)-2-2-2-2-2
2min Recovery

10 rounds on the C2 rower of:

• Pull a sub-1:25/500-m pace for as long as possible
• Rest 3 minutes

Scale pace as needed so that first interval can be maintained for approximately 1 minute.

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!

3x5 Back Squat at
80%
85%
90%

TABATA 4'
► Max Cal Row

TABATA 4'
► Max DU

TABATA 4'
► Max Burpees