12 Days of Christmas
- 1 Push Press (115/80)
- 2 Front Squats (115/80)
- 3 Power Cleans (115/80)
- 4 Deadlifts (115/80)
- 5 Pull-ups
- 6 Box Jumps/Step-ups
- 7 Burpees
- 8 Air Squats
- 9 Sit-ups
- 10 Push-ups
- 11 Walking Lunges (each side)
- 12 Calorie Row

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Suitcase Deadlifts (each side)
- 20 Heel Overs

Strength
Deadlift:
- Every 3:00 x 4 sets
- 4x5 @ 76%
- 5 Seated Box Jumps after each set

Conditioning
15 minute AMRAP:
- 5 Power Snatches (95/65)
- 5 Overhead Squats (95/65)
- 200m Run
- 10 Chest to Bar Pull-ups
- 20 Sit-ups

Focus Movement = Power Snatch

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 5 Medicine Ball Push-ups (each side)
- 50 Double Unders

Strength
Back Squat:
- Every 2:00 x 5 sets
- 2x5 @ 62%
- 3x5 @ 67%

Conditioning
21-15-9 reps for time:
- Handstand Push-ups
- Pull-ups
- Box Jumps/Step-ups

Strength
Bent Over Row:
- 5x5
- Same weight for all 5 sets

Conditioning
18 minute AMRAP:
- 10 Box Jumps
- 15 Hand Release Push-ups
- 20 Kettlebell Swings
- 25 Clam Crunches
- 300m/250m Row

Strength
Back Squat:
- 3-3-3-3-3
- Increase weight each set

Conditioning
4 Rounds for time:
- 21 Hollow Rocks
- 15 Box Jumps
- 9 Devil Presses (30/20)
- 100m Farmers Carry (55/35)

Strength
Push Press:
- 4-4-4-4-4
- Increase weight each set

Conditioning
16 minute AMRAP:
- 15 Push-ups
- 20 Kettlebell Swings (55/35)
- 15 Box Jumps
- 100m Suitcase Carry - 50m each arm (55/35)

Strength
Push Press:
- 2-2-2-2-2

Conditioning
15 minute EMOM:
- 1st minute = 20 Box Jumps
- 2nd minute = 20 Kettlebell Swings (55/35)
- 3rd minute = Max Burpees
- 4th minute = Rest
Score = Burpees

Core
3 Sets:
- 60 seconds Plank
- 30 seconds Rest

Valentine’s Day Partner WOD

For time:
- 50 Box Jumps/Step-ups
- 50 Kettlebell Swings (55/35)
- 50 Abmat Sit-ups
- 50 Deadlifts (155/115)
- 50 Burpees
- 50 Pull-Ups
- 50 Overhead Lunges (45/25)
- 50 Hand Release Push-ups
- 50 Wall Balls
- 50 Double Unders
- 1000m/750m Row
Split all reps evenly with only 1 partner working at a time.

Strength
Push Jerk:
- 3-3-3-3-3

Conditioning
7 minute AMRAP:
- 10 Pull-ups
- 15 Box Jumps
- 20 Clam Crunches
*2 minutes Rest*
7 minute AMRAP:
- 10 Push-ups
- 15 Kettlebell Swings (55/35)
- 20 Hollow Rocks

Deload Week

Strength
Bent Over Row:
- 3x10 @ Same Weight

Conditioning
19 minute EMOM:
- 1st minute = Hand Release Push-ups
- 2nd minute = Box Jumps/Step-ups
- 3rd minute = Dumbbell Snatches
- 4th minute = 200m Run
- 5th minute = Rest

Strength
Power Clean:
- 1-1-1-1-1

Conditioning
15 minute AMRAP:
- 10 Push-ups
- 15 Box Jumps
- 100m Farmers Carry (70/55)

12 Days of Christmas
- 1 Push Press (115/80)
- 2 Front Squats (115/80)
- 3 Power Cleans (115/80)
- 4 Deadlifts (115/80)
- 5 Pull-ups
- 6 Box Jumps
- 7 Burpees
- 8 Air Squats
- 9 Sit-ups
- 10 Push-ups
- 11 Walking Lunges (Each Leg - 22 Total)
- 12 Calorie Row

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Strength
Back Squat:
- 1x3 @ RPE 9
- 2x3 @ 85% of top set

Conditioning
5 Rounds for time:
- 10 Toes to Bar
- 15 Box Jumps
- 20 Dumbbell Snatches (35/20)

Strength
Back Squat:
- 1x4 @ RPE 8
- 2x4 @ 90% of top set

Conditioning
5 Round for time:
- 10 Power Cleans (95/65)
- 10 Box Jumps
- 20 Abmat Sit-ups
E3MOM = 10 Sprawls

Conditioning
3 Rounds for time:
- 15 Box Jumps
- 20 Push-ups
- 25 Sit-ups
- 30 Wall Balls
- 1000m Row
Time cap = 30 minutes

Strength
Pause Back Squat:
- 1x4 @ RPE 8
- 2x4 @ 90% of top set

Conditioning
12 minute AMRAP:
21-15-9:
- Box Jumps
42-30-18:
- Abmat Sit-ups
Then, in remaining time Row for Calories
Score = Calories

Strength
Pause Back Squat:
- 1x4 @ RPE 7
- 2x4 @ 90% of top set

Conditioning
15 minute AMRAP:
- 10 Push-ups
- 20 Ring Rows
- 10 Box Jumps
- 20 Medicine Ball Cleans

Strength
Clean Complex
1 Clean Pull + 2 Squat Cleans
- Technique Work

Conditioning
For time:
3 Rounds of:
- 20 Box Jumps
- 15 Hand Release Push-ups
Then, 3 Rounds of:
- 20 Russian Kettlebell Swings (70/55)
- 15 Burpees

Strength
Push Jerk:
- 5-5-5-5-5

Conditioning
For time:
21-15-9
- Box Jumps
- Kettlebell Swings (55/35)
- Burpees
Buy-out = 1500m Row

Conditioning
3 Rounds for time:
- 15 Box Jumps
- 20 Push-ups
- 25 Sit-ups
- 30 Wall Balls
- 1000m Row
Time cap = 30 minutes