12 Days of Christmas WODs

Barbellz of Joy (Barbell only)

1 Deadlift @Rx+ 365/255, Rx 315/225, Scaled 275/185 or less (these weights are used for Deadlift only)

2 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 Back Squats

4 Shoulder to Overhead

5 Cleans

6 Barbell Bent Over Rows

7 Snatch

8 Front Squats

9 Snatch Grip Bent Over Rows

10 Back Rack Lunges

11 Bar Facing Burpees

12 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.

Have you reviewed our 2025 programming plan?

Jingle my Kettlebellz (KB Only)

1 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 KB Windmills (CLICK for video)

3 Single KB Overhead Squats

4 Sprawl to KB Suitcase Deadlift (CLICK for video)

5 Burpee over KB

6 Russian KB Swings

7 Single KB Hang Cleans

8 Single KB Bent Over Rows

9 KB Goblet Squats

10 Single Arm KB Swings

11 KB Lunge and Pass (CLICK for video)

12 Turkish Get-ups

looking for new class programming?

SnowBell Fight (DB Only)

1 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 Single DB Devil’s Squat Clean

3 Single DB Curls per arm

4 Alt. DB Snatch

5 Burpee over DB

6 Single DB Shoulder to Overhead

7 Single DB Hang Cleans

8 Single DB Bent Over Rows

9 DB Goblet Squats

10 Single Arm DB Swings

11 Single DB Lunges (hold DB wherever)

12 DB Turkish Get-ups

Holiday Shred (Cardio and Abs)

100m Run

200m Row

3 Toes to Bar (Scaled Knee Raises)

4 Box Jumps @Rx+ 30/24”, Rx 24/20”, Scaled 20/16” or less

5 Burpees

6 Frog Jumps (CLICK for video)

7 Bottom Half Burpees (CLICK for video)

8 Sprawls (CLICK for video)

9 AbMat Sit-ups (Rx+ GHD Sit-ups)

10 Russian Twists each way (CLICK for video)

11 Lying Straight Leg Raises (CLICK for video)

12 Calorie Assault Bike

click for a Full year of class programming

Gymnasty 2.0 (Skillz)

1 Rope Climb (Rx+ Legless, Scaled 4 x Rope Pulls CLICK for video)

2 Bar Muscle-ups (Rx+ Ring Muscle-ups, Scaled Burpee to MB Slam)

3 Handstand Push-ups (Rx+ Strict, Scaled Seated Double DB Strict Press)

4 Toes to Bar (Scaled Knee Raises)

5 Pull-ups (Rx+ Chest to Bar, Scaled Jumping)

6 Alternating Pistols (Rx+ Weighted @35/20 with single DB, Scaled Double DB Bulgarian Squats CLICK for video)

7 Box Jumps @Rx+ 30/24”, Rx 24/20”, Scaled 20/16” or less

8 Ring Rows (Rx+ Feet Elevated CLICK for video)

9 Burpees

10 yards 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 Burpee Box Jump Overs @Rx+ 30/24”, Rx 24/20”, Scaled 20/16” or less

12 Knees to Elbows (Scaled Knee Raises)

check out our two programming tracks

Happy Alladayz (mix of thangs)

1 Turkish Get-up @Rx+ 70/53, Rx 53/35, Scaled 35/26 (same weight used for all KB movements)

2 Front Rack Lunges @Rx+135/95, Rx 115/75, Scaled 95/65 (same weight used for all barbell movements)

3 Thrusters

4 Cleans

5 Pull-ups (Rx+ Chest to Bar, Scaled Jumping)

6 Burpees

7 Toes to Bar (Scaled Knee Raises)

8 Russian KB Swings

9 Wall Balls @Rx+ 30/20, Rx 20/14, Scaled 14/10

10 Single KB Hang Snatch

11 Box Jumps @Rx+ 30/24”, Rx 24/20”, Scaled 20/16”

12 Calorie Assault Bike

Christmas in Cali (mix of thangs)

1 Rope Climb (Fitness: 10 x Ring Rows, Sport: Legless)

2 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 Front Squats @Fitness: 75/55, Performance: 95/65, Sport: 135/95

4 Hang Power Cleans @Fitness: 75/55, Performance: 95/65, Sport: 135/95

5 Pull-ups (Fitness: jumping or band, Sport: Bar MU)

6 Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20

7 Burpees

8 Single KB Step-ups @Fitness: 20/16”, 35/26, Performance: 24/20”, 53/35, Sport: 24/20”, 70/53

9 Box Jumps @Fitness: 20/16” or less, Performance: 24/20”, Sport: 24/20”

10 Russian KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53

11 Toes to Bar (Fitness: Knee Raises)

12 Clusters @Fitness: 75/55, Performance: 95/65, Sport: 135/95 (from the ground, squat clean into a thruster)

Saucer Sled (Weight Plate only)

100m Plate Carry @Rx+ 45/35, Rx 35/25, Scaled 25/15

2 each leg Plate Bulgarian Squats (CLICK for video, hold plate wherever)

3 Push-ups on plate

4 Plate Drags (CLICK for video)

5 Burpee to Plate

6 Plate Lunges (hold wherever)

7 Plate Sit-ups (touch plate above head and in front of feet)

8 Plate Ground to Overhead (CLICK for video)

9 Plate Squats (hold wherever)

10 each way Russian Twists (CLICK for video)

11 Weighted Hollow Rocks (CLICK for video)

12 Plate Box Step-overs @Rx+ and Rx 24/20”, Scaled 20/16” (hold wherever)

Sandbags of Coal (Sandbag only)

100m Sandbag Carry

2 each leg Sandbag Bulgarian Squats (CLICK for video, hold sandbag wherever)

3 Sandbag Squat Cleans

4 Sandbag Drags (CLICK for video, but using sandbag instead)

5 Burpee over Sandbag

6 Sandbag Lunges (hold wherever)

7 Sandbag Sit-ups

8 Sandbag Shoulder to Overhead

9 Sandbag Squats (hold wherever)

10 Sandbag Lying Straight Leg Raises

11 each leg Weighted Hollow Flutter Kicks (CLICK for video, hand sandbag in hands)

12 Sandbag Box Step-overs @Rx+ and Rx 24/20”, Scaled 20/16” (hold wherever)

WODs of Christmas Past

2020

1 Rope Climb (Rx+ Legless, Scaled 2 x Rope Pulls)

2 Bar Muscle-ups (Rx+ Ring MU, Scaled Strict Pull-ups, band as needed)

3 Chest to Bar Pull-ups (R+ Strict pull-ups, Scaled chin over bar or band)

4 Thrusters @Rx+ 155/110, Rx 135/95, Scaled 115/80 or less

5 Power Cleans @Rx+ 155/110, Rx 135/95, Scaled 115/80 or less

6 Deadlift @Rx+ 155/110, Rx 135/95, Scaled 115/80 or less

7 Toes to Bar (scaled knee raises)

8 Single DB S2OH @Rx+ 70/50, Rx 50/35, Scaled 35/20 or less

9 KB Taters @Rx+ 70/53, Rx 53/35, Scaled 35/26 or less CLICK for video

10 DB Step-ups @Rx+ 70/50, Rx 50/35, Scaled 35/20 or less

11 Devil’s Squat Cleans (Single DB) @Rx+ 70/50, Rx 50/35, Scaled 35/20 or less

12 Turkish Get-ups @Rx+ 70/53, Rx 53/35, Scaled 35/26 or less

2019 Option #1

1 Snatch @L4 Squat 155/105, L3 135/95, L2 115/75, L1 95/65 or less

2 Turkish Get-ups @L4 70/53, L3 53/35, L2 35/26, L1 26/18 or less

3 Overhead Squats

4 Thrusters

5 Cleans

6 Deadlift

7 KB Swings

8 DB Clean and Jerk @L4 70/50, L3 50/35, L2 35/20, L1 25/15 or less

9 Russian Swings

10 Alt. DB Snatch

11 DB and KB Step-ups (you must hold both)

12 Single DB Devil’s Press

2019 Gymnasty 1.0

Rx+

1 x 30’ Handstand Walk

2 Deficit HSPU @8/6”

3 Ring Muscle-ups

4 Strict Pull-ups

5 Strict Ring Dips

6 Bar Muscle-ups

7 T2B

8 Wt. Pistols @30/20 med ball

9 Wt. GHDSU @30/20

10 Pistols

11 Bupee Box Jump Overs @30/24”

12 Box Jumps @30/24”

1 Ring or Bar Muscle-up

2 HSPU

3 Ring Dips

4 C2B

5 Diamond Push-ups

6 Pull-ups

7 T2B

8 Wt. Pistols @20/14

9 Wt. GHDSU @20/14

10 Pistols

11 Burpee Box Jump Overs @24/20”

12 Box Jumps @24/20”

Scaled

1 C2B, Strict or band pull-ups

2 HSPU or Push-ups

3 Band Ring Dips or Bench Dips

4 Pull-ups or band pull-ups

5 Push-ups

6 Ring Rows

7 Knee Raises

8 DB Lunges

9 Wt. Sit-ups

10 Lunges

11 Burpee Box Step-overs

12 Box Step overs

2018

1 100m Run

2 HSPU (Rx+ 4” deficit, Scaled Hand Release Pushups)

3 C2B (Rx+ Bar MU, Scaled Pullups, Band or Ring Rows

4 Thrusters @115/75 (Rx+ 135/95, Scaled less than or equal to 95/65)

5 Hang Power Clean @115/75 (Rx+ 135/95, Scaled less than or equal to 95/65)

6 Deadlift @115/75 (Rx+ 135/95, Scaled less than or equal to 95/65)

7 Lateral Bar Burpees

8 Weighted AbMat Situps @20/14 (Rx+ GHDSU, Scaled 14/10 or no weight)

9 Wall Balls @20/14 (Scaled 14/10)

10 Alt. DB Snatch @50/35 (Rx+ Squat Snatch, Scaled less than or equal to 45/30)

11 T2B (Scaled knee raises)

12 x 24’ KB Farmer’s Carry @53/35 (Rx+ 70/53, Scaled 35/26)