12 Days of Christmas WODs
Barbellz of Joy (Barbell only)
1 x Deadlift @Rx+ 365/255, Rx 315/225, Scaled 275/185 or less (these weights are used for Deadlift only)
2 x Clusters @Rx+ 135/95, Rx 115/75, Scaled 95/65 or less (squat clean into a thruster, these weights are used for all other movements)
3 x Back Squats
4 x Shoulder to Overhead
5 x Cleans
6 x Barbell Bent Over Rows
7 x Snatch
8 x Front Squats
9 x Snatch Grip Bent Over Rows
10 x Back Rack Lunges
11 x Bar Facing Burpees
12 x Barbell Rollouts (CLICK for video)
*FORMAT: done just like the song…do 1 deadlift, then 2 clusters and 1 deadlift, then 3 back squats and 2 clusters and 1 deadlift, then 4 shoulder to overhead and 3 back squats and 2 clusters and 1 deadlift…etc.
Jingle my Kettlebellz (KB Only)
1 x 100m Single KB Farmer’s Carry @Rx+ 70/53, Rx 53/35, Scaled 35/26 (switch hands whenever you want, same weights for all movements)
2 x KB Windmills (CLICK for video)
3 x Single KB Overhead Squats
4 x Sprawl to KB Suitcase Deadlift (CLICK for video)
5 x Burpee over KB
6 x Russian KB Swings
7 x Single KB Hang Cleans
8 x Single KB Bent Over Rows
9 x KB Goblet Squats
10 x Single Arm KB Swings
11 x KB Lunge and Pass (CLICK for video)
12 x Turkish Get-ups
SnowBell Fight (DB Only)
1 x 100m Single DB Farmer’s Carry @Rx+ 70/50, Rx 50/35, Scaled 35/20 (switch hands whenever you want, same weights for all movements)
2 x Single DB Devil’s Squat Clean
3 x Single DB Curls per arm
4 x Alt. DB Snatch
5 x Burpee over DB
6 x Single DB Shoulder to Overhead
7 x Single DB Hang Cleans
8 x Single DB Bent Over Rows
9 x DB Goblet Squats
10 x Single Arm DB Swings
11 x Single DB Lunges (hold DB wherever)
12 x DB Turkish Get-ups
Holiday Shred (Cardio and Abs)
100m Run
200m Row
3 x Toes to Bar (Scaled Knee Raises)
4 x Box Jumps @Rx+ 30/24”, Rx 24/20”, Scaled 20/16” or less
5 x Burpees
6 x Frog Jumps (CLICK for video)
7 x Bottom Half Burpees (CLICK for video)
8 x Sprawls (CLICK for video)
9 x AbMat Sit-ups (Rx+ GHD Sit-ups)
10 x Russian Twists each way (CLICK for video)
11 x Lying Straight Leg Raises (CLICK for video)
12 x Calorie Assault Bike
Gymnasty 2.0 (Skillz)
1 x Rope Climb (Rx+ Legless, Scaled 4 x Rope Pulls CLICK for video)
2 x Bar Muscle-ups (Rx+ Ring Muscle-ups, Scaled Burpee to MB Slam)
3 x Handstand Push-ups (Rx+ Strict, Scaled Seated Double DB Strict Press)
4 x Toes to Bar (Scaled Knee Raises)
5 x Pull-ups (Rx+ Chest to Bar, Scaled Jumping)
6 x Alternating Pistols (Rx+ Weighted @35/20 with single DB, Scaled Double DB Bulgarian Squats CLICK for video)
7 x Box Jumps @Rx+ 30/24”, Rx 24/20”, Scaled 20/16” or less
8 x Ring Rows (Rx+ Feet Elevated CLICK for video)
9 x Burpees
10 yards x Handstand Walk (Scaled DB Bear Crawl…bear crawl over DB, then bring DB in front of you, bear crawl over DB, then bring DB in front of you)
11 x Burpee Box Jump Overs @Rx+ 30/24”, Rx 24/20”, Scaled 20/16” or less
12 x Knees to Elbows (Scaled Knee Raises)
Happy Alladayz (mix of thangs)
1 x Turkish Get-up @Rx+ 70/53, Rx 53/35, Scaled 35/26 (same weight used for all KB movements)
2 x Front Rack Lunges @Rx+135/95, Rx 115/75, Scaled 95/65 (same weight used for all barbell movements)
3 x Thrusters
4 x Cleans
5 x Pull-ups (Rx+ Chest to Bar, Scaled Jumping)
6 x Burpees
7 x Toes to Bar (Scaled Knee Raises)
8 x Russian KB Swings
9 x Wall Balls @Rx+ 30/20, Rx 20/14, Scaled 14/10
10 x Single KB Hang Snatch
11 x Box Jumps @Rx+ 30/24”, Rx 24/20”, Scaled 20/16”
12 x Calorie Assault Bike
Christmas in Cali (mix of thangs)
1 x Rope Climb (Fitness: 10 x Ring Rows, Sport: Legless)
2 x Single DB Devils Squat Clean @Fitness: 35/20, Performance: 50/35, Sport: 70/50 (burpee, stand and complete squat clean, repeat on other side)
3 x Pull-ups (Fitness: jumping or band, Sport: Bar MU)
4 x Front Squats @Fitness: 75/55, Performance: 95/65, Sport: 135/95
5 x Hang Power Cleans @Fitness: 75/55, Performance: 95/65, Sport: 135/95
6 x Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20
7 x Burpees
8 x Single KB Step-ups @Fitness: 20/16”, 35/26, Performance: 24/20”, 53/35, Sport: 24/20”, 70/53
9 x Box Jumps @Fitness: 20/16” or less, Performance: 24/20”, Sport: 24/20”
10 x Russian KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53
11 x Toes to Bar (Fitness: Knee Raises)
12 x Clusters @Fitness: 75/55, Performance: 95/65, Sport: 135/95 (from the ground, squat clean into a thruster)
Saucer Sled (Weight Plate only)
100m x Plate Carry @Rx+ 45/35, Rx 35/25, Scaled 25/15
2 each leg x Plate Bulgarian Squats (CLICK for video, hold plate wherever)
3 x Push-ups on plate
4 x Plate Drags (CLICK for video)
5 x Burpee to Plate
6 x Plate Lunges (hold wherever)
7 x Plate Sit-ups (touch plate above head and in front of feet)
8 x Plate Ground to Overhead (CLICK for video)
9 x Plate Squats (hold wherever)
10 each way x Russian Twists (CLICK for video)
11 x Weighted Hollow Rocks (CLICK for video)
12 x Plate Box Step-overs @Rx+ and Rx 24/20”, Scaled 20/16” (hold wherever)
Sandbags of Coal (Sandbag only)
100m x Sandbag Carry
2 each leg x Sandbag Bulgarian Squats (CLICK for video, hold sandbag wherever)
3 x Sandbag Squat Cleans
4 x Sandbag Drags (CLICK for video, but using sandbag instead)
5 x Burpee over Sandbag
6 x Sandbag Lunges (hold wherever)
7 x Sandbag Sit-ups
8 x Sandbag Shoulder to Overhead
9 x Sandbag Squats (hold wherever)
10 x Sandbag Lying Straight Leg Raises
11 each leg x Weighted Hollow Flutter Kicks (CLICK for video, hand sandbag in hands)
12 x Sandbag Box Step-overs @Rx+ and Rx 24/20”, Scaled 20/16” (hold wherever)
WODs of Christmas Past
2020
1 x Rope Climb (Rx+ Legless, Scaled 2 x Rope Pulls)
2 x Bar Muscle-ups (Rx+ Ring MU, Scaled Strict Pull-ups, band as needed)
3 x Chest to Bar Pull-ups (R+ Strict pull-ups, Scaled chin over bar or band)
4 x Thrusters @Rx+ 155/110, Rx 135/95, Scaled 115/80 or less
5 x Power Cleans @Rx+ 155/110, Rx 135/95, Scaled 115/80 or less
6 x Deadlift @Rx+ 155/110, Rx 135/95, Scaled 115/80 or less
7 x Toes to Bar (scaled knee raises)
8 x Single DB S2OH @Rx+ 70/50, Rx 50/35, Scaled 35/20 or less
9 x KB Taters @Rx+ 70/53, Rx 53/35, Scaled 35/26 or less CLICK for video
10 x DB Step-ups @Rx+ 70/50, Rx 50/35, Scaled 35/20 or less
11 x Devil’s Squat Cleans (Single DB) @Rx+ 70/50, Rx 50/35, Scaled 35/20 or less
12 x Turkish Get-ups @Rx+ 70/53, Rx 53/35, Scaled 35/26 or less
2019 Option #1
1 x Snatch @L4 Squat 155/105, L3 135/95, L2 115/75, L1 95/65 or less
2 x Turkish Get-ups @L4 70/53, L3 53/35, L2 35/26, L1 26/18 or less
3 x Overhead Squats
4 x Thrusters
5 x Cleans
6 x Deadlift
7 x KB Swings
8 x DB Clean and Jerk @L4 70/50, L3 50/35, L2 35/20, L1 25/15 or less
9 x Russian Swings
10 x Alt. DB Snatch
11 x DB and KB Step-ups (you must hold both)
12 x Single DB Devil’s Press
2019 Gymnasty 1.0
Rx+
1 x 30’ Handstand Walk
2 x Deficit HSPU @8/6”
3 x Ring Muscle-ups
4 x Strict Pull-ups
5 x Strict Ring Dips
6 x Bar Muscle-ups
7 x T2B
8 x Wt. Pistols @30/20 med ball
9 x Wt. GHDSU @30/20
10 x Pistols
11 x Bupee Box Jump Overs @30/24”
12 x Box Jumps @30/24”
Rx
1 x Ring or Bar Muscle-up
2 x HSPU
3 x Ring Dips
4 x C2B
5 x Diamond Push-ups
6 x Pull-ups
7 x T2B
8 x Wt. Pistols @20/14
9 x Wt. GHDSU @20/14
10 x Pistols
11 x Burpee Box Jump Overs @24/20”
12 x Box Jumps @24/20”
Scaled
1 x C2B, Strict or band pull-ups
2 x HSPU or Push-ups
3 x Band Ring Dips or Bench Dips
4 x Pull-ups or band pull-ups
5 x Push-ups
6 x Ring Rows
7 x Knee Raises
8 x DB Lunges
9 x Wt. Sit-ups
10 x Lunges
11 x Burpee Box Step-overs
12 x Box Step overs
2018
1 x 100m Run
2 x HSPU (Rx+ 4” deficit, Scaled Hand Release Pushups)
3 x C2B (Rx+ Bar MU, Scaled Pullups, Band or Ring Rows
4 x Thrusters @115/75 (Rx+ 135/95, Scaled less than or equal to 95/65)
5 x Hang Power Clean @115/75 (Rx+ 135/95, Scaled less than or equal to 95/65)
6 x Deadlift @115/75 (Rx+ 135/95, Scaled less than or equal to 95/65)
7 x Lateral Bar Burpees
8 x Weighted AbMat Situps @20/14 (Rx+ GHDSU, Scaled 14/10 or no weight)
9 x Wall Balls @20/14 (Scaled 14/10)
10 x Alt. DB Snatch @50/35 (Rx+ Squat Snatch, Scaled less than or equal to 45/30)
11 x T2B (Scaled knee raises)
12 x 24’ KB Farmer’s Carry @53/35 (Rx+ 70/53, Scaled 35/26)