Full Program December 22 to 28

Monday 12.22

Name game: How much time off do you have for the holidays? 

Warm up: for 4 minutes, rounds of 10 pass throughs, 10 MB thrusters, 10 kip swings

Strength: barbell bent over row 5×5 (compare to 5×7 on 10/20/25)

WOD: For time *12 minute cap

60-40-20

wall balls 20/14

30-20-10

pull-ups

How to scale: Use a lighter med ball and/or a lower target; sub jumping pull-ups or ring rows.  

Objective: We’re returning to some horizontal pulling for today’s strength work, then pulling some more, this time vertically, for the WOD. Try to use a similar load for all 5 sets on the rows. For the workout, aim for big but sustainable sets on both movements. You need to average 15 reps per minute or more to beat the cap. 

Score: max row & time to complete 

Tuesday 12.23

Name game: What’s your favorite holiday cookie/dessert?

Warm up: rowling (tuck jump penalty)

WOD: 5 rounds, 3 minutes each, for total distance

15 box jumps 30/24

max distance row

*Rest 3 minutes between rounds

How to scale: Jump to a lower box; sub step-ups in case of injury.

Objective: Today is all about efficient movement and explosiveness in your legs. Your legs will drive the high box jump buy-in for each round, but use your arms and physics to help. Aim to get to the row with at least 2 minutes to spare, then row hard — you’ve got 1:1 rest between rounds. Each round of rowing should be roughly equivalent to a hard 500m effort. 

Score: total meters rowed

Wednesday 12.24

Name game: What Christmas song should be added to today’s playlist?

Warm up: coach-led

WOD: 12 Days of Christmas 2025

For time with a 95/65 barbell:

1 strict press

2 push presses

3 push jerks

4 thrusters

5 front squats 

6 hang power cleans

7 deadlifts

8 lateral burpees over bar

9 back squats

10 back rack lunges

11 overhead squats

12 hang power snatches

How to scale: Go lighter and/or sub dumbbell versions of skills as needed. Sub straight-arm burpees and/or step over the bar.

Objective: Get your barbell fix for the week with this year’s “12 Days” WOD, done in the style of the Christmas carol — 1 strict press, then 2 push presses and 1 strict press, then 3 push jerks, 2 push presses, 1 strict press, etc., all the way up to 12 hang snatches and back down to 1 strict press. It’s 364 total reps, with most of the volume coming in the 5-8 rep movements. Your barbell should feel very light to start, so don’t be shy about scaling down. 

Score: time to complete

Thursday 12.25

Merry Christmas! The gym is closed today.

Friday 12.26

Name game: If you could put anything you wanted on a highway billboard, what would it be?

Warm up: pizza game + jump rope review

Skill: jump rope practice (double unders, triple unders, crossovers)

WOD: 15 minute AMRAP

10 burpees to 6” target

10 toes to bar

10 DB floor press 50/35

2 rope climbs

How to scale: Sub straight-arm burpees/lower target; reduce the T2B range of motion or sub v-ups/tuck-ups; use lighter dumbbells; sub partial climbs, ground-to-stand, or 10 ring rows. 

Objective: Hone your skills in the first half of class by trying something new or making progress on your jump work work. For the workout we’re alternating between horizontal pressing and pulling/hingeing themed skills. It’s a medium-length AMRAP, but rep counts are low, so try to stay unbroken or close to it while still pacing wisely. You should be able to finish 4+ rounds. 

Score: rounds & reps

Saturday 12.27

Name game: What was the last movie you watched? (And do you recommend it?)

Warm up: coach-led funzies

WOD: With a partner, 8 rounds for time *30 minute cap

12 dumbbell hang clusters 50/35

24/18 calorie Echo bike (21 for MF team)

*1 partner works at a time; switch as desired

How to scale: Use lighter DBs.

Objective: The format and time cap for today’s partner WOD lend themselves to pushing the weight on the DB clusters, so that should be your goal. You’ve got nearly 4 minutes to finish each round, and only roughly half that should be spent on the bike. Additionally, the ability to switch off with your partner means you need only manage sets of 2-3 reps at a time. Challenge yourself on the dumbbells, but don’t use it as an excuse to slack off on the bike. 

Score: time to complete

Sunday 12.28

Strength: bench press 5×5; strict press 4×6