Warm Up

2 Rounds

30 sec Jumping jacks
30 sec Push Up to Down Dog
30 sec jump tucks
30 sec Spiderman Lunges

Question of The Day

WOULD YOU RATHER eat your cereal with eggnog instead of milk
OR… eat a candy cane sandwich

WOD
Add 1 rep each round for each movement
Start at 1 rep each up to 100, and then all the way back to 1
1 – 2 – 3 – 4 – 5…..etc to 100, and back down

air squats
sit ups
1-50

air squats
push ups
50 – 1

STRETCH OUT!!

Warm Up

Fish Game (4 min)
or
Darts (4 min)

2 x
20 sec HSH
6 wall squats

2 x
20 Shoulder Taps
6 Lunges

2 perfect stretches
20 sec active pigeon Stretch

Question Of The Day

WOULD YOU RATHER have Christmas tree tinsel for hair
OR… have fingernails that light up like Christmas lights

Base Builder

3 Rounds(36 min cap)

400 meter run or row
5 Wall Walks or 5 HSPU or 10 Stink Bugs (Rx+ 5x 1 wall walk to 1 HSPU)
10 Wall Balls
400 meter run or row
10 Split Squats (each leg)
10 weighted sit ups
400 meter run or row
10 Bench Bent over row (each arm)
10 Bench Knee Tucks

Warm Up
3 x

5 Burpees
30 Singles (if you don’t have a rope, you can either do Jumping Jacks, or “air Jump Rope” )
30 sec Hollow Hold
10 Supermans
10 air squats

Then:

30 sec Couch Stretch each leg
2 Inch Worms

Question of The Day

WOULD YOU RATHER have Frosty the Snowman for a friend
OR… Rudolf the Red-Nosed Reindeer for a friend

WOD
“Annie on The Run”
50 Sit ups
50 DU’s (100 Singles)
400 meter run or row or 25 Burpees
40 Sit ups
40 DU’s (80 Singles)
400 meter run or row or 20 Burpees
30 Sit ups
30 DU’s (60 Singles)
400 meter run or row or 15 Burpees
20 Sit ups
20 DU’s (40 Singles)
400 meter run or row or 10 Burpees
10 Sit ups
10 DU’s (20 Singles)
400 meter run or row or 5 Burpees

Warm Up
5 min run or row or 5 Burpees and 100 singles

2 x
20  Jumping jacks
20 Mountain Climbers
20  Superstars

then:
2x
10 Scorpions
3 x push up to Down Dog
20 sec Pigeon Stretch (each side)

Question of The Day

WOULD YOU RATHER have to loudly sing the chorus of “Jingle Bells” every time you walk into a room for a week
OR… have to wear a Santa suit to work out every day for a week?

CORE
50 sec Enterprise
50  Plank Leg Lifts
50 weighted Sit ups
50 Shoulder Taps
50 Russian Twist
50 Mission Impossibles
50 sec R plank
50 sec L plank
50 V-ups
50 Scuba Steves

WOD

Goal is to complete 80 reps of each movement. If you’re partnering with someone alternate with them, one person works one rests.
If you have an imaginary friend as a partner, rest the amount of time it took you to complete the reps of each movement before moving on to the next movement

You choose rep scheme
1 x 80
2 x 40
4 x 20
8 x 10

Goblet Squats
Push ups
Lunges
Push Press
Jump Rope
Chair Dips

General Warm Up

3 x
100 meter run or row
lunge out
5 Burpees
Bear crawl back

3 x
3 Push ups to DD to Spiderman
10 Ring Rows

PVC SS
Ring shoulder stretches

Bulldozer

10 Pull ups

10 Pull ups
25 KB Swings

10 Pull ups
25 KB Swings
50 Lunges

10 Pull ups
25 KB Swings
50 Lunges
100 Sit ups

10 Pull ups
25 KB Swings
50 Lunges
100 Sit ups
150 Air squats

Rx 35 / 53
Rx+ C2B, weighted lunges and sit ups, goblet squats

Melee

“Grace Has a Flat Tire”

3 Rounds

10 C & J
10 tire Flips

Rx 95 / 135