4315 Wednesday 12/24/2025

Christmas Eve | No classes | Open 4:30am - Noon
Closed tomorrow

A
3 rds
10 kip swings
5 bootstrap squat stretches
10 alternating box step ups
10 scap pull-ups

1 minute of barbell back rack rotations
10 empty barbell jumping back squats

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

B
Every 2 min for 7 supersets:
1 front squat + 2 back squats

*Perform all sets slightly heavier than last week OR… between 80-85% of your most recent one rep max front squat.

C
4 min Tabata - 20s work / 10s rest
DB box step ups (35s/25s) (20in)

4 min Tabata
Strict pullups

4 min Tabata
DB box step ups (35s/25s) (20in)

4314 Tuesday 12/23/2025

HOLIDAY SCHEDULE
CHRISTMAS EVE | 4:30AM-NOON
CHRISTMAS | CLOSED
NEW YEAR’S EVE | 8AM-6PM
NEW YEAR’S DAY | 8AM-6PM

NO CLASSES
12/24-12/28 | WED-SUN
12/31-1/1 | WED-THU

A
Coach led warmup
(15 min)

B
Snatch
*Work to heavy
(20 min)

C
2 min work / 1 min rest
18-15-12-9-6-3
Handstand push ups
Sumo deadlift high pull (95/65)
*14 min timecap

4313 Monday 12/22/2025

HOLIDAY SCHEDULE
CHRISTMAS EVE | 4:30AM-NOON
CHRISTMAS | CLOSED
NEW YEAR’S EVE | 8AM-6PM
NEW YEAR’S DAY | 8AM-6PM

NO CLASSES
12/24-12/28 | WED-SUN
12/31-1/1 | WED-THU

A
Coach led warmup
(10-15 min)

B
Clean & Jerk
*Work to heavy
(20 min)

C
400m run

42-30-18
Wall balls (20/14)
21-15-9
T2B

400m run
*15 min timecap

4312 Sunday 12/21/2025

SUNDAY CAPACITY
Every 4 minutes for 10 continuous sets:

500/400 meter ski erg
*Max cal ride in the time remaining

4311 Saturday 12/20/2025

A
2 rounds
20 cal ride
10 air squats
10 pushups
20 empty barbell strict press

B
Every 2 minutes for 10 rounds
1 lap run
1 clean
*Work to heavy

C
“Deadshot”
30 Rounds, alternate full rounds

7 burpee box jump overs 24/20
5 KB thrusters 24/16’s
3 Chest to bar pull-ups

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)