Time

METCON

“12 Days of Christmas”

1 Cluster
2 Deadlifts
3 Hang Power Cleans
4 Front Squats
5 Shoulder to Overhead
6 Lateral Barbell Burpees
7 Toes to Bar
8 Push-Ups
9 American Kettlebell Swings
10 Kettlebell Reverse Lunges
11 Pull-Ups
12 1200m Run / Row

RX:
Barbell = 95/65
Kettlebell = 53/35

RX+:
Barbell = 135/95
Kettlebell = 75 / 53

Comment Only

ACCESSORY / EXTRA

Rest & Recover!

Take 5-10 minutes to stretch out, relax and have fun with your community

Rounds/Reps

METCON

Amrap 20

2, 4, 6, 8, etc 
Power Snatch 95/65 lbs
Burpee Pull ups
Shuttle Run

Completion

B. POST METCON

Dumbbell Plank Pass Through Race

Comment Only

ACCESSORY / EXTRA

Tabata Machine of your choice

8 x 20 seconds on, 10 seconds off

Completion

WEIGHTLIFTING

Bulgarian Split Squat

6 x 3/3 Heavy, Across
Rest 1 minute between sets

Time

METCON

5 rounds for time

10 Weighted sit-ups @ 35/20 lbs
10 Pistols
10 Ring Rows

TC: 12 Minutes

Comment Only

ACCESSORY / EXTRA

Bear Hug Banded Stationary March

3 x 60 seconds

Time

TEAM WOD

You go I go 3000m Row / Run

Into
10 rounds of 
10 Push Press 135/95 lbs
10 Toes to Bar
10 Wall Balls @ 20/14 lbs
10 Burpees over Partner

No Score

ACCESSORY / EXTRA

COOL DOWN

Completion

GYMNASTICS

EMOM 10

odd- 2 Rope Climbs
even- 8 Renegade Rows @ 35/25 lbs x 2

RX+ 50/35 lbs

Time

METCON

10-9-8-7-6-5-4-3-2-1

Deadlifts @ 225/155 lbs
30 Double Unders
Ring Dips

Comment Only

ACCESSORY/EXTRA

Gorilla Rows

4 x 10, Alternating

Reps

METCON

EMOM 8
Odd- 30 sec Cal Machine 
Even- 30 sec Thrusters @ 95/65 lbs

Rest 2 minutes

EMOM 8
Odd- 30 sec Burpees
Even- 30 sec Cal Machine

Rest 2 minutes

EMOM 8
Odd- 30 sec Thrusters @ 95/65 lbs
Even- 30 sec Burpee Over bar

RX+ 135/95 lbs (or heavier than RX)

TC: 28 minutes

Completion

POST METCON

Plank unilateral KB Scissors (in and outs)

20 total reps per side, broken up as desired

Comment Only

ACCESSORY / EXTRA

Overhead Sit-ups

Tabata @ 25/15 lbs

Weight

WEIGHTLIFTING

Bench Press

EMOM x 8
3 Bench Press @ 70-75%

Time

METCON

2 rounds
15 Push ups
20 Alternating Dumbbell Hang Snatches @ 50/35 lbs 
- Rest 1:00 -
3 rounds
12 Push ups
16 Alternating DB Hang Snatches @ 50/35 lbs
- Rest 1:00 -
4 rounds
9 Push ups
12 Alternating DB Hang Snatches

Comment Only

ACCESSORY / EXTRA

3 sets

15 Band Face pulls
20 Band Pull Aparts

Weight

WEIGHTLIFTING

Front Squat

3 x 10, ascending

Rounds/Reps

METCON

Amrap 18 minutes

18 Box Jumps @ 24/20",  Step down
18 AbMat Sit-Ups
18 Forward Lunges @ 95/65 lbs

TC: 18 minutes

Comment Only

ACCESSORY / EXTRA

Plank Bird Dogs

3 x 10-20 reps

Calories

METCON

6 x 3 minutes on, 1 min off

Amrap 1:
- 50' Burpee Broad Jump
- 20 Kettlebell Swings @ 53/35 lbs
- Max Cal Machine* in remaining time

Amrap 2
- 20/17 Cal Machine
- 20 Kettlebell Swings
- Max Rep burpee broad jumps

Completion

B. POST METCON

In pairs or against the wall

3 sets of 
60 seconds Medicine Ball Sit-up Toss / V-up  Partner toss

Comment Only

ACCESSORY / EXTRA

Toes Elevated  Romanian Deadlifts
3 x 12

Completion

WEIGHTLIFTING

E2MOM x 4

6 Dumbbell Bench Press
6-8 Ring Pull ups, neutral grip

Reps

METCON

4 rounds, for reps

1:00 Max rep Burpees
1:00 Max rep Step ups, 20"
1:00 Max rep Sit-ups
1:00 Max rep Walking Lunges
1:00 Active recovery

Comment Only

ACCESSORY / EXTRA

Russian Medicine Ball Twist

3 x 20

Rounds/Reps

TEAM WOD

Amrap 30mins

In Pairs
400m Run together
400' Farmer's Carry @ 70/53 lbs x 2
400m Run together
40 KB Deadlift @ 70/53 lbs x 2
400m Run together
40 KB Goblet Squat @ 70/53 x 1

No Score

ACCESSORY / EXTRA

Tabata Cal Machine

8 x 20 seconds on, 20 seconds off

Weight

WEIGHTLIFTING

Hang Power Snatch

Work up to a heavy set of 3 Hang Snatches

Time

METCON

3 rounds, each for time

5 Power Snatch @ 85% 
15 Pull ups
20 Box Jump overs @ 24/20", Step down
-Rest 1:00 b/w-

RX+ Chest to Bar

Comment Only

ACCESSORY/EXTRA

3 sets

20 DB Renegade Rows

Time

METCON

5 rounds for time

10 Toes to Bar
10 Strict Handstand push ups
10 Toes to Bar
10 Clean & Jerks @ 115/75 lbs 
10 Toes to Bar
10 Burpees

Comment Only

ACCESSORY / EXTRA

3 Sets

60 sec Reverse Plank hold
-Rest 30 seconds b/w-

Weight

WEIGHTLIFTING

On a 15 minute clock, work your way up to a 2 rep heavy/Max Back squat

Reps

METCON

Amrap 14 minutes

250m Row / Ski / 500m Bike 
50 Double unders
5 Wall Balls @ 20/14 lbs

Every round, add 5 Wall balls

Comment Only

ACCESSORY / EXTRA

Band Squat Pull through

3 x 15 reps @ heavy band

Reps

METCON

5 sets of 2:00 on, 1:00 off

20/17 Cal Row / 18/16 Cal Ski 
Max Rep Hang Power Cleans @ 65%

Completion

POST METCON

3 Sets

12/12 Heel elevated Unilateral glute bridge
6/6 RDL Airplane, Supported
Rest 1-1:30

Comment Only

ACCESSORY / EXTRA

3 sets

50’ Suitcase Carry, Heavy

Time

WEIGHTLIFTING

Deadlift + Seated high Box Jumps

5-5-5-5-5-5, Dead Stop

After Each Set perform 3 Seated high box jumps or Seated vertical Jumps

Time

METCON

5 rounds

18 Single Arm Devil's Press @ 50/35 lbs
18 Reverse Back Rack Lunges @ 115/75 lbs

Comment Only

ACCESSORY / EXTRA

Starfish
3 x 20 reps

Time

METCON

Using a Tabata work format (20 seconds on, 10 seconds off

100 Cal Machine of your choice
100 Air squats
100 Sit-ups

Comment Only

ACCESSORY / EXTRA

Prone Hamstring curl

3 x 20 @ moderate band

Rounds/Reps

TEAM WOD

For Rounds & Reps

Amrap 28  minutes
You go I go, set for set
10 Power Cleans @ 95/65 lbs
10 Toes to Bar
8 Push Press @ 95/65 lbs
8 Hand Release Push ups
6 Squat Clean Thrusters @ 95/65
6 Burpees

No Score

ACCESSORY / EXTRA

4 x 25’ Silverback Swings

Weight

WEIGHTLIFTING

Front Squat

5 x 3  @ 85-88%

-Rest 2min b/w-

Time

METCON

5 rounds for time

30 Double unders
50’ Kettlebell Overhead Walking  lunges, Left
30 Double unders
50’ Kettlebell Overhead Walking Lunges, Right

@ 53/35 lbs

Comment Only

ACCESSORY/EXTRA

3 sets

12/12 Side plank hip touches
12/12 Single leg RDL Switch, switch legs at 12

Time

METCON

For Time

2500/2250m Row / 2000 m Run
50 Pull ups 
40 Deadlifts @ 225/155 lbs 
30 Strict Ring Dips 
20 Deadlifts @ 275/205 lbs 
10 Wall Walks

Comment Only

ACCESSORY / EXTRA

Seated Band Rows, heavy band

3 x 15 reps