4310 Friday 12/19/2025

NIGHTMARE BEFORE CHRISTMAS
-TODAY-

12 LAP RUN

A
Coach led warmup

B

NIGHTMARE BEFORE CHRISTMAS / UGLY SWEATER WOD

w/ a Partner
1 Synchro Wall Walk + Wall Facing HSPU
2 Synchro Strict Pull Ups
3ea arm, Synchro DB Clean & Jerk
4 Synchro T2B
5 Bar Muscle Ups, Shared
6 Synchro Pushups
7 Cal Ride Each, Alt
8 Burpee over partner
9 Synchro Squat Jumps w/1DB each
10 Box Jump Overs (30/24), Shared
11 Devils Press (50s/35s), Shared
12 Lap Run, Shared
*50 min timecap
Format is like the song - 1, 2-1, 3-2-1, 4-3-2-1 … 12-11-10..1

Solo
1 Wall Walk + Wall Facing HSPU
2 Strict Pullups
3ea arm, DB Clean & Jerk
4 T2B
5 Bar Muscle Ups
6 Pushups
7 Cal Ride
8 Burpees
9 Squat Jumps w/1DB
10 Box Jump Overs (30/24)
11 Devils Press
12 Lap Run
*50 min timecap

4309 Thursday 12/18/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

11 DEVIL’S PRESS

A
Coach led warmup
(10 min)

B
Bench Press
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1+ 80%
(20 min)

C
1000m row
Accumulate 60s Lsit
50/35 cal ride

rest 2 min

500m row
Accumulate 60s Lsit
30/25 cal ride
*15 min timecap

4308 Wednesday 12/17/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

10 BOX JUMP OVERS

A
2 lap run - easy

3 rds
10 bootstrap squats
20 alternating groiners
10ea walking lunges

2 lap run - moderate

3 rds
10 empty barbell front squats
10 empty barbell back squats

2 lap run - hard

Spend remaining time to build to your squat loading
(15 min)

B
10 min EMOM
Min 1: 1 front squat
Min 2: 3 back squats

*Perform all sets slightly heavier than last week OR… between 77-82% of your most recent one rep max front squat.

C
With a partner
6 lap run, alternate
60 ground plate to overhead, shared
6 lap run, alternate
40 ground plate to overhead, shared
6 lap run, alternate
20 ground plate to overhead, shared
*20 min timecap

4307 Tuesday 12/16/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

9 SYNCHRO DB SQUAT JUMPS

A
3 rds
12 cal row
10 kip swings
5 inchworm pushups

3 rds
15s deadhang
10 barbell deadlifts
10 barbell muscle cleans
10 barbell push press

3 rds
3 strict pullups
2 C2B pullups
1 BMU
(15 min)

B
5 min EMOM
Max BMU in 30s

4 min EMOM
Max C2B in 30s

3 min EMOM
Max Strict Pullups in 30s

C
500/400m Row
3 rds DT
500/400m Row
2 rds DT
500/400m Row
1 rds DT
DT = 12 deadlifts + 9 Hang Power Cleans + 6 S2O (135/95)
*16 min timecap

4306 Monday 12/15/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

8 BURPEE OVER PARTNER

A
400 meter easy jog

3 rds
5 bootstrap squat stretches
10 alternating v-ups
10 pvc pass throughs
10 pvc overhead squats

2 rds with an empty barbell:
10 hang snatch high-pull
5 hang squat snatch

Spend remaining time to build to your starting complex loading
(15 min)

B
Every 3:00 for 5 sets:
1 squat snatch + 1 hang squat snatch + 1 overhead squat

*Start at a 7 rpe and build to a heavy complex with good technique and no misses.

C
Every 3 min for 5 sets
20/15 cal Ride
*Each attempt should be max effort

4305 Sunday 12/14/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

7 CAL RIDE, EACH

SUNDAY CAPACITY
10-20-30-40
Cal ride
Line facing burpees

4304 Saturday 12/13/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

6 SYNCHRO PUSHUPS

A
10 EMOM
5/3 cal ride
5 burpees

B
600’ Reverse sled drag as heavy as possible
*Weight should be extremely difficult for 50’ sections

C
“Nashville Hot Chicken”

Partner shared burden
600’ KB farmers carry 32/24’s
40 Burpee box get overs 48/40
60 KB Deadlifts 32/24’s
14 lap run
60 KB deadlifts 32/24’s
40 Burpee box get overs 48/40
600’ KB framers carry 32/24’s

Time cap: 30

4303 Friday 12/12/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

5 BAR MUSCLE UPS

A
Coach led warmup
(15 min)

B
Every 3:00 for 5 sets:
1 squat clean + 1 hang squat clean + 1 split jerk
*Start at a 7 rpe and build to a heavy complex with good technique and no misses.

C
30 dball/sandbag to shoulder (150/100)
*6 min timecap

D
Coach led mobility and cooldown
(10 min)

4302 Thursday 12/11/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

4 SYNCHRO T2B

A
2 rds
Run 1 lap
1 min of inchworm pushups
1 min row
1 min of single kettlebell deadlifts

2-3 rds
30 seconds of rebounding jumps to plate
25' crabwalk
25' backwards crabwalk
5 kb swings
10 situps

15/10 cal row - hard
(12 min)

B
Bench Press
1x3 60%
1x3 67.5%
2x8 72.5%
1x8+ 72.5%
(20 min)

C
25/20 cal row
50 pushups
25/20 cal row
50 abmat situps
25/20 cal row
50 box jump overs
25/20 cal row
50 kb swings (24/16)
*15 min timecap

4301 Wednesday 12/10/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

3 SYNCHRO DB CLEAN & JERKS

A
2 min row - easy

2 rds
10 bootstrap squats
20 alternating groiners
10 low ring muscle up transitions

2 rds
10 second ring support hold
10 second bottom dip hold
5 ring kip swings

2 rds
5 empty barbell front squats
5 empty barbell back squats
10 ring rows
10 ring dips

2 min row - hard

Spend remaining time to build to your squat loading
(15 min)

B
12 min EMOM
Min 1: 2 Front Squats
Min 2: 4 Back Squats
*All reps at 75-80% of most recent heavy front squat

C
3 rds
10/7 ring muscle ups
50 air squats
*13 min timecap

D
Coach led mobility
(5 min)

4300 Tuesday 12/9/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

2 SYNCHRO STRICT PULLUPS

A
Coach led warmup
(10 min)

B
Strict Press
Work to heavy
(16 min)

C
Team of 3

5 rds
Ride 12/9
5 shuttle burpees
10 DB Snatch
5 shuttle burpees
Ride 12/9 cal

*Waterfall start. P1 rides then moves to shuttle while P2 rides. Then P1 will move to snatches, P2 shuttle and P3 ride, etc. P1 will get back to the bike then will have to wait until P2 and P3 finish the second ride before starting the next round.
*Shuttle burpee = Run 25' + burpee at the line. End with burpee
*22 min timecap

4299 Monday 12/8/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

1 SYNCHRO WALL WALK + HSPU

A
3 rds
10 alternating groiners
10 pvc pass throughs
10 bootstrap squats
50 single unders

2 rds
10 pvc muscle snatches
10 pvc overhead squat
20 double unders

2 lap run - hard

Spend remaining time to build to your snatch complex loading
(12 min)

B
Every 3:00 for 6 sets:
1 hang power snatch + 1 overhead squat + 1 low hang power snatch + 1 overhead squat + 1 power snatch + 1 overhead squat

*Start at a 7 rpe and build to a heavy complex with good technique and no misses.
(18 min)

C
10 min AMRAP
10 squat snatches (135/95)
100 double unders
800m run
Max rep squat snatches in the time remaining

D
Coach led mobility
(5 min)

4298 Sunday 12/7/2025

SUNDAY CAPACITY

Every min for 10 min:
10/7 cal ride

-at 10:00-

Every 2 min for 10 min:
20/14 cal ride

-at 20:00-

Every 3 min for 15 min:
30/21 cal ride

4297 Saturday 12/6/2025

A
10 minute EMOM
2 burpee pull up
4 pushups
6 air squat

B
Accumulate 5 minutes of Dball/Sandbag bearhug hold
*150/100, 5 sets or less

C
“Fortuna Major”
12 min AMRAP
P1: 120 DB box step ups 50’s/35’s 20”
P2: 60 strict pull ups
Max Devils Press in remaining
*Partners work at the same time, rotate as desired. Shared burden for devils press.

-6 min rest-

12 min AMRAP
P1: 60 snatches 135/95
P2: 120 T2B or GHD sit-ups
Max clean and Jerk in remaining
*Partners work at the same time, rotate as desired.
Shared burden on clean and jerks.

Flow:
Partners will both work at the same time on the couplet rotating as desired. Once couplet is complete accumulate devils press in part one, clean and jerk in part two. Partners work in a you go, I go fashion for max movements. Couplet should be completed in 10 minutes or less allowing for at least 2 minutes to accumulate both movements.

4296 Friday 12/5/2025

NIGHTMARE BEFORE CHRISTMAS: Ugly Sweater WOD will be Friday 12/19 (2 weeks)

A
Coach led warmup
(10 min)

B
30 alternating minutes:
Min 1: 1 power clean + 1 split jerk + 1 squat clean + 1 split jerk + 1 front squat + 1 split jerk
Mins 2-3: 20/15 calorie ride + max bar facing burpees in the time remaining
Mins 4-5: rest

C
Coach led mobility
(5 min)

4295 Thursday 12/4/2025

A
Coach led warmup
(10 min)

B
Bench Press
4x8 65%
1x8+ 65%
(20 min)

C
0-3min: 500m Row
3-6min: 400m Run
6-9min: Max length Lsit
9-12min: 400m Run
12-15min: 500m Row
*For Lsits, use parallettes. Accumulate Lsit for max duration in as few sets as possible.
(15 min)

4294 Wednesday 12/3/2025

A
3 rds
1 minute cardio of choice
10 alternating samson lunge stretches
10 kip swings

2 rds
5 bootstrap squats
5 one and one quarter push-ups
20 second hollow hold

2 rds
10 empty barbell back squats
5 empty barbell front squats
5 burpees

Spend remaining time to build to your squat loading
(15 min)

B
Every 90 seconds for 10 sets, alternating between:
A: 3 front squats
B: 5 back squats

*Perform all sets between 70-77% of your most recent one rep max front squat.
(15 min)

C
3 rds
500m ski
15 dumbbell front squats (50s/35s)
12 burpee pull-ups
*14 min timecap

4293 Tuesday 12/2/2025

A
3 min cardio of choice

2 rds
40 single unders
Handstand hold

2 rds
30 double unders
10 kb swings
10 inchworms w/ pushup
(10 min)

B
Strict Press
6x2
(15 min)

C
4 sets
3 min work / 2 min rest
AMRAP,
10 alternating dumbbell snatches (50/35)
2 wall walks
30 double unders
(20 min)

4292 Monday 12/1/2025

A
2 rds
1 min med ball or foam roller t-spine opener
1 min of frog stretch rocks

3 rds
10 Lunges
10 pvc pass throughs
30s wall sit

3 sets with an empty barbell:
3 snatch high pulls
3 muscle snatches
3 hang squat snatches
3 overhead squats

Spend remaining time to build to your starting complex loading
(15 min)

B
Every 2:30 for 6 sets:
1 power snatch + 1 squat snatch + 1 overhead squat

*Start at a 7 rpe and build to a heavy complex with good technique and no misses. Drop and reset between the power snatch and the squat snatch.
(15 min)

C
30-20-10
back rack alternating reverse lunge steps, 80-100% bodyweight

*After each set of lunges: 2 laps farmer carry, 2 plates (25s/15s)
*14 min timecap

D
Coach led mobility

4291 Sunday 11/30/2025

SUNDAY CAPACITY
Every 6 minutes for 5 rounds
10 shuttle runs 25+25
500m ski at damper 1
10 shuttle runs