Warm-up

Christmas is almost here, Community Fitness Club! Let’s celebrate with an AMRAP (“As Many Reps As Possible”) that I’ve dubbed “Christmas Carol Medley.” It consists of three movements - rowing for calories, kettlebell swings, and wall balls - and each movement comes with its own Christmas carol that you can sing during the WOD. (Or not!) Without further ado, here are the carols:

Kettlebells (to the tune of “Jingle Bells”)

Kettlebells, kettlebells,
Stronger every day.
Oh what fun it is to swing
Kettlebells this way!

Deck the Wall Balls (to the tune of “Deck the Halls”)

Deck the walls with medicine balls,
Fa la la la la, la la la la.
Catch it quick before it falls!
Fa la la la la, la la la la.

Rowing Wonderland (to the tune of “Winter Wonderland”)

The timer rings, are you listening?
In the gym, sweat is glistening.
A beautiful sight,
We’re happy tonight,
Rowing in a winter wonderland.

If you are an experienced athlete and feel capable, please perform the following WOD:

Christmas Carol Medley
Experienced:

16 minute AMRAP:
20 calorie row
20 American kettlebell swings (53lb, 35lb)
20 wall balls (20lb, 14lb)

Warm-up

Let’s celebrate Christmas Eve with a Christmas-themed tabata workout. Today some of our familiar exercises will get a Christmas makeover! In our first tabata, we will alternate between toy soldier march (high knees) and snowy mountain climbers (mountain climbers) to get warmed up. Then after a short break, we’ll put a kettlebell to use with ice fishing (kettlebell deadlifts) and sleighbell swings (kettlebell swings). Next we’ll channel our inner polar bear with backward and forward polar bear crawl (bear crawl). For our fourth tabata, our upper bodies will be put to work with Santa’s gift lifts (dumbbell push presses) and Christmas pie push-ups (push-ups). Finally, we’ll challenge our core with jelly belly blasters (sit-ups) and tinsel twists (Russian twists).

To time today’s workout using the SmartWOD timer app:

1. Select “TABATA”.
2. Choose 8 rounds of 0:20 work, 0:10 rest.
3. Press the plus sign beside “Add sets (optional)”.
4. Choose 5 sets with 1:30 minutes of rest between sets.
5. Press “START TIMER”.

You can also use “tabata songs” on YouTube to time your workout. For fun, consider using these Christmas carol tabata songs for today’s workout: Jingle Bells, We Wish You A Merry Christmas, Last Christmas, Santa Claus Is Coming to Town/Jingle Bell Rock, Underneath the Tree.

If you are an experienced athlete and feel capable, please perform the following WOD:

Have Yourself a Merry Little Christmas Tabata

Experienced:

Tabata 1 - Alternate between Toy Soldier March (high knees) and Snowy Mountain Climbers (mountain climbers)

Rest 90 seconds

Tabata 2 - Alternate between Ice Fishing (kettlebell deadlifts) and Sleighbell Swings (American kettlebell swings) (53lb, 35lb)

Rest 90 seconds

Tabata 3 - Alternate between forward and backward Polar Bear Crawl (bear crawl)

Rest 90 seconds

Tabata 4 - Alternate between Santa’s Gift Lift (dumbbell push presses) (50lb, 35lb) and Christmas Pie Push-ups (push-ups)

Rest 90 seconds

Tabata 5 - Alternate between Jelly Belly Blasters (abmat sit-ups) and Tinsel Twists with a dumbbell (35lb, 25lb) (Russian twists)

Warm-up

Merry Christmas, Community Fitness Club! Most of you will be very busy today, so here is a short AMRAP (“As Many Reps As Possible”) that you can do at home. The WOD is only 10 minutes long, so try to squeeze it in somewhere if you can. You’ll be glad you did!

If you are an experienced athlete and feel capable, please perform the following WOD:

Squeeze It In

Experienced:

10 minute AMRAP:

5 inchworm push-ups

10 mountain climbers (Each leg counts as 1 rep.)

5 Superman holds

10 flutter kicks

Warm-up

Happy Boxing Day, Community Fitness Club! In today’s workout, we will complete as many burpee box jump overs as we can in ten minutes. Pacing is key in today’s WOD. Try to pick a pace that you can maintain, and just keep moving! If your box jumps start to get shaky, please switch to box step-ups instead. You’ll still get in an excellent workout while avoiding the chance of injury.

If you are an experienced athlete and feel capable, please perform the following WOD:

Boxing Day

Experienced:

10 minute AMRAP:

Burpee box jump overs (24in., 20in.)

Warm-up

We’re counting down to the New Year, Community Fitness Club! In today’s workout, we will count down the reps of pull-ups, handstand push-ups, and deadlifts by performing a descending ladder of these movements. We will begin with 10 pull-ups, 10 handstand push-ups, and 10 deadlifts, then perform 9 repetitions of each of these movements, then 8, and so on, until we complete the last round of 1 pull-up, 1 handstand push-up, and 1 deadlift. Please be thoughtful when choosing the weight for your deadlifts. You will be performing 55 repetitions of each movement all together. Go lighter rather than sacrificing your form.

If you are an experienced athlete and feel capable, please perform the following WOD:

Countdown

Experienced:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps for time:

Pull-ups

Handstand push-ups

Deadlifts (225lb, 155lb)