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)