Friday 12/26/25
Wednesday 12/24/25
WARM-UP
1 ROUND
100m Run
8 Alt. Step-Ups
8 Air Squats
8 Alt. DB Deadlifts
8 Single DB Strict Press
Into…
1-2 ROUNDS (Time Permitting)
5 DB Power Cleans
5 DB Front Squats
5 DB Push Press
5 DB Thrusters
5 Box Jumps
NCFIT 12 Days of Christmas (Performance)
FOR TIME*
Day 1 – Ring Muscle-Up
Day 2 – 200m Run
Day 3 – DB Power Cleans (50/35)
Day 4 – Pull-Ups
Day 5 – Box Jumps (30/24)
Day 6 – DB Front Squats
Day 7 – Toes to Bar
Day 8 – Alt. Jumping Lunges
Day 9 – DB Shoulder to Overhead
Day 10 – Single DB Sit-Ups**
Day 11 – No-Push-Up Renegade Rows***
Day 12 – DB Thrusters
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
**Hold DB across chest.
***1 Rep = Row R + Row L.
(Score is Time)
KG DB: (22.5/15)
NCFIT 12 Days of Christmas (Fitness)
FOR TIME*
Day 1 – Strict Pull-Up
Day 2 – 200m Run
Day 3 – DB Power Cleans (35/20)
Day 4 – Jumping Pull-Ups
Day 5 – Box Jumps (24/20)
Day 6 – DB Front Squats
Day 7 – Knees to Chest
Day 8 – Alt. Jumping Lunges
Day 9 – DB Shoulder to Overhead
Day 10 – Single DB Sit-Ups**
Day 11 – No-Push-Up Renegade Rows***
Day 12 – DB Thrusters
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
**Hold DB across chest.
***1 Rep = Row R + Row L.
(Score is Time)
KG DB: (15/10)
Optional Cool Down (All)
2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
Tuesday 12/23/25
WARM-UP
EMOM x 5 MINUTES (:45 ON / :15 OFF)
MIN 1 – Alt. Bird-Dogs
MIN 2 – Bike (Easy Pace)
MIN 3 – Alt. Dead-Bugs
Min 4 – Bike (Mod Pace)
Min 5 – Sit-Ups
Into…
AMRAP x 5 MINUTES
8/6 Cal Bike
6 Ring Rows
6 Push-Ups
6 Air Squats
Scoring:
STRENGTH (ALL)
EVERY 4:00 x 3 SETS
15-20 DB Bent Over Rows
12-15 DB Floor Press
1:00 Wall Sit
-Rest w/ Time Remaining-
(Score is Weight)
Scoring:
WORKOUT (ALL)
FOR TIME
40-30-20-10-20-30-40
Cal Assault Bike*
Sit-Ups
**Alt. Assault Bike Cals 35-25-15-10-15-25-35
Fitness Athletes Should Use Alt. Cals
*C2: 50-40-30-15
Echo: 30-25-15-8
**C2: 45-35-25-15
Echo: 25-20-12-8
(Score is Time)
Scoring:
OPTIONAL COOL DOWN (ALL)
ON A 10:00 RUNNING CLOCK…
Foam Roll or Stretch as Needed
(No Measure)
Monday 12/22/25
WARM-UP
AMRAP x 5 MIN
5 Inchworm Push-Ups
6 Cossack Squats
8 Up Downs
10 Walking Lunges
Into…
2 ROUNDS
8 Alt. Back Rack Lunges
8 Strict Press
8 Burpees*
*Round 2 perform Burpees over the bar.
Scoring:
STRENGTH (ALL)
4 SETS
8/8 Back Rack Split Squats*
*Keep weight Moderate across all sets.
(Score is Weight)
Scoring:
WORKOUT (PERFORMANCE)
AMRAP x 15 MINUTES
10 Burpees Over Bar
15 Push Press (95/65)
20 Alt. Back Rack Lunges
(Score is Rounds + Reps)
KG BB: (42.5/30)
Scoring:
WORKOUT (FITNESS)
AMRAP x 15 MINUTES
10 Burpees
15 Push Press (65/45)
20 Alt. Back Rack Lunges
(Score is Rounds + Reps)
KG BB: (30/20)
Scoring:
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
(No Measure