Warm-up

Christmas is almost here, Community Fitness Club! This week will feature some fun Christmas-themed workouts that you might remember from years past. I hope they will help you get into the spirit of the season!

Let’s kick off the week with a WOD I’ve named “Candy in Your Stocking.” The full “Candy” benchmark workout is quite long: 5 rounds of 20 pull-ups, 40 push-ups, and 60 air squats. However, we’re going to miniaturize her a bit today, so she’ll fit in our Christmas stockings. I hope you enjoy your Christmas “Candy”!

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

“Candy” in Your Stocking

Experienced:

5 rounds for time:

10 pull-ups

20 push-ups

30 air squats

Warm-up

The Christmas carol might suggest decking the halls for Christmas, but here at Community Fitness Club, we’re going to be climbing the walls instead. Today’s WOD consists of 20 wall walks, a one mile row, and then another 20 wall walks. This workout is a tough one, but it is also easily scalable. If twenty wall walks is just too much for you, pick a smaller number. If you can’t do wall walks yet, pick one of the many scaled options to do instead. If rowing a mile is too overwhelming, row a reduced distance instead. The point is to do what you can and be proud of your efforts!

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

Deck the Halls Climb the Walls

Experienced:

20 wall walks

1600 meter row

20 wall walks

Warm-up

Today’s workout is named “The 12 Days of Christmas,” and it’s a doozy! Like the song, we will complete each exercise in the WOD in ascending order and then work back down to one, adding one exercise per round.

It will look like this: you will perform 1 broad jump; then you will perform 2 air squats and 1 broad jump; then 3 handstand push-ups, 2 air squats, and 1 broad jump; then then 4 toes-to-bar, 3 handstand push-ups, 2 air squats, and 1 broad jump; etc. until you finish with 12 deadlifts, 11 Superman holds, 10 double unders, 9 sit-ups, 8 dumbbell box step-ups, 7 dumbbell hang power cleans, 6 box jumps, 5 burpees, 4 toes-to-bar, 3 handstand push-ups, 2 air squats, and 1 broad jump.

This will be a long one, so don’t be afraid to give yourself a time cap, anywhere from 20 to 40 minutes according to how much time you have available today, and treat today’s workout like an AMRAP. Just get as much work done as you can, and quit when your time is up!

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

The 12 Days of Christmas

Experienced:

For time, adding one movement per round:

1 broad jump

2 air squats

3 handstand push-ups

4 toes-to-bar

5 burpees

6 box jumps (24in., 20in.)

7 dumbbell hang power cleans (50lb, 35lb)

8 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)

9 abmat sit-ups

10 double unders

11 Superman holds

12 deadlifts (bodyweight)

Warm-up

The benchmark workout “Nicholas” consists of a 2000 meter run, then a 5 minute rest, then 100 burpees, then a second 5 minute rest, then another 2000 meter run. This is a very tough WOD, but like with “Candy”, we’re going to give “Nicholas” a jolly Christmas makeover. Try it out, and see what you think!

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

Jolly Old Saint “Nicholas”

Experienced:

For time:

60/48 calorie air bike

Rest 3 minutes

50 burpees

Rest 3 minutes

60/48 calorie air bike

Warm-up

Many people will be celebrating the holy night of Christmas next week, but this Friday we’re going to celebrate a “Swoly Night” instead! “Swole” is a slang term that means “extremely muscular” or “to have a nice physique,” and this workout will help you achieve that goal. Just remember to scale as needed. You’ll still get in a good workout if you reduce the total number of repetitions, modify the movements, or lighten the weights. Do what you need to do, then go have a great weekend!

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

Swoly Night

Experienced:

For time:

50 American kettlebell swings (53lb, 35lb)

40 dumbbell overhead walking lunge (35lb, 25lb)

30 kettlebell goblet squats (53lb, 35lb)

20 hang power cleans (95lb, 65lb)

10 bar facing burpees

20 hang power cleans (95lb, 65lb)

30 kettlebell goblet squats (53lb, 35lb)

40 dumbbell overhead walking lunge (35lb, 25lb)

50 American kettlebell swings (53lb, 35lb)