Wednesday, December 24th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
8 Empty Bar Hang Muscle Snatch
8 Empty Bar Hang Muscle Clean
10 Empty Bar Deadlift
10 Empty Bar Bent Over Row
10 Scap Pull Ups
8 Empty Bar Hang Muscle Snatch
8 Empty Bar Hang Muscle Clean
10 Empty Bar Deadlift
10 Empty Bar Bent Over Row
10 Scap Pull Ups
WOD
Workout Format
For Time, Adding One Movement Per Round:
Elite
1 Sumo Deadlift High-Pull (75/55)
2 Thrusters (75/55)
3 Push Presses (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 Kettlebell Swings (60/42)
7 Pull-Ups
8 Knees-To-Elbows
9 Box Jumps (24/20)
10 Double Unders
11 Burpees
12 Db Overhead Lunges (55/35)
2 Thrusters (75/55)
3 Push Presses (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 Kettlebell Swings (60/42)
7 Pull-Ups
8 Knees-To-Elbows
9 Box Jumps (24/20)
10 Double Unders
11 Burpees
12 Db Overhead Lunges (55/35)
Competitive
1 Sumo Deadlift High-Pull (65/45)
2 Thrusters (65/45)
3 Push Presses (65/45)
4 Power Cleans (65/45)
5 Power Snatches (65/45)
6 Kettlebell Swings (53/35)
7 Pull-Ups
8 Knees-To-Elbows
9 Box Jumps (24/20)
10 Double Unders
11 Burpees
12 Db Overhead Lunges (45/25)
2 Thrusters (65/45)
3 Push Presses (65/45)
4 Power Cleans (65/45)
5 Power Snatches (65/45)
6 Kettlebell Swings (53/35)
7 Pull-Ups
8 Knees-To-Elbows
9 Box Jumps (24/20)
10 Double Unders
11 Burpees
12 Db Overhead Lunges (45/25)
Performance
1 Sumo Deadlift High-Pull (45/35)
2 Thrusters (45/35)
3 Push Presses (45/35)
4 Power Cleans (45/35)
5 Power Snatches (45/35)
6 Kettlebell Swings (35/25)
7 Pull-Ups
8 Leg Raises or Knee Raises
9 Box Jumps (20)
10 Double Unders Or 17 Single Unders
11 Burpees
12 Db Overhead Lunges (25/15)
2 Thrusters (45/35)
3 Push Presses (45/35)
4 Power Cleans (45/35)
5 Power Snatches (45/35)
6 Kettlebell Swings (35/25)
7 Pull-Ups
8 Leg Raises or Knee Raises
9 Box Jumps (20)
10 Double Unders Or 17 Single Unders
11 Burpees
12 Db Overhead Lunges (25/15)
Stimulus Points
Fun Christmas Workout, Have Fun.
Don't Forget To Do The Workout The Way The Song Is Sung By Going Down The List Each Round.
Don't Forget To Do The Workout The Way The Song Is Sung By Going Down The List Each Round.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Hamstring Bias Glute Bridge
Even Minutes) 30 Seconds Cobra Raise
Odd Minutes) 15 Hamstring Bias Glute Bridge
Even Minutes) 30 Seconds Cobra Raise
Cool Down & Dismissal
Shoulder Stretch
Quad Stretch
Quad Stretch