8th Annual “12 Days of Christmas” WOD

Make it a special occasion and wear your “Ugly Christmas Sweater” for the WOD. 

If not, come in any festive holiday attire.

🎄12 Days of Christmas🎄

For Time:

1 Back Squat  95/65

2 Snatches  95/65

3 Pullups

4 Lunges

5 Deadlifts  95/65

6 Burpees

7 KBS  53/35

8 Clean & Jerks  95/65

9 Hand Release Push Ups

10 Box Jumps  30/24

11 Toes to Bar

12 Air Squats

Just like the song “12 days of Christmas,” complete each exercise in ascending order then work back down, adding one exercise per round.

Example:  🎼“On the 1st day of Christmas, my true love gave to me, 1 Back Squat”

🎼“On the 2nd day of Christmas, my true love gave to me, 2 Snatches and 1 Back Squat”

🎼“On the 3rd day of Christmas, my true love gave to me, 3 Pullups, 2  Snatches, and 1 Back Squat”🎼

ELC Honorfit would like to wish each and every one of our athletes and their loved ones a very Merry Christmas!!!

*** REMINDER ***

 Gym will be CLOSED on Monday, 12/26

HF30

PUSH x PULL STRENGTH 

5 SETS ON A 12:00 CLOCK
10 DBL DB Snatch (:01 Pause Overhead)
15 Push-ups (:01 Pause at Top)

(Score is Each Set for Time)

PUSH x PULL WORKOUT
EVERY 2:30 FOR 6 SETS
20 Alt. DB Hang Snatch
15 DB Goblet 

(Score is each set for time)

HF30

BODYWEIGHT PUMP 

EMOM x 8 MINUTES
MIN 1 – :50 Plank Hold
MIN 2 – :50 Up-Downs

(Score is Reps)

FULL-BODY SWEAT WORKOUT
4 SETS FOR MAX REPS
1:30 – Burpees Over DB
1:30 – DB Slides
1:30 – Single DB Up-Down + Overhead*

-1:30 Rest b/t Sets-

*1 Rep = DB Up-Down on one-side then DB to Overhead. Switch arms every rep.

(Score is Reps)

FINISHER
3 SETS
:30 DB Hammer Curls
:30 Alt. DB High Pulls
:30 DBL DB Overhead Hold
:30 Rest

HF30

PUSH x PULL STRENGTH 

5 SETS
ON A 3:00 RUNNING CLOCK…
10 DB Power Cleans
10 DB Push Jerks
1:00 Hollow Body Hold

(Score is Weight)

PUSH x PULL WORKOUT
AMRAP x 15 MINUTES
8 SA DB Power Cleans (R)
8 SA DB Push Jerks (R)
8 Single DB Alt. FR Lunge (R)
50 Mountain Climbers
8 SA DB Power Cleans (L)
8 SA DB Push Jerks (L)
8 Single DB Alt. FR Lunge (L)

(Score is Rounds + Reps)

HF30

FULL-BODY STRENGTH 

4 SETS FOR MAX REPS
1:00 – Seesaw Bent Over Rows
1:00 – DB Suitcase Calf Raises
1:00 – Superman Hold

-1:00 Rest b/t Sets-

(Score is Reps)

FULL-BODY WORKOUT
3 SETS
ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
15 DB Chest Flies
15 DB Sumo Deadlift High Pulls
50 Double Unders

(Score is Each Set for Time)

FINISHER
AMRAP x 5 MINUTES
2-4-6 and so on…
Sit-ups
DB Heel Taps

HF30

FULL-BODY STRENGTH 

3 SETS FOR MAX REPS
1:15 – DB Seesaw Upright Row
1:15 – DB Sumo Deadlift
1:15 – Alt. V-ups
1:15 – Glute Bridge Hold

(Score is Reps)

FULL-BODY SPRINT WORKOUT
AMRAP x 7 MINUTES
10 DB Facing Up-Downs
10 Tuck Jumps
10 Weighted Sit-Ups

-1:00 Rest-

AMRAP x 6 MINUTES
8 DB Facing Up-Downs
8 Tuck Jumps
8 Weighted Sit-Ups

-1:00 Rest-

AMRAP x 5 MINUTES
6 DB Facing Up-Downs
6 Tuck Jumps
6 Weighted Sit-Ups

(Score is Rounds + Reps)

FINISHER
AMRAP x 5 MINUTES
:30 Hollow Hold
10 Glute Bridges
10 Tuck-ups

HF30

BODYWEIGHT PUMP 

AMRAP x 7 MINUTES
10 Up-Down Over DB
20 Alt. DB Toe Taps
30 Crossbody Mountain Climbers

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 10 MINUTES
MIN 1 – :50 Double Unders
MIN 2 – :50 Alt. DB Hang Snatch

-2:00 Rest-

AMRAP x 10 MINUTES
30 Double Unders
20 Single DB Reverse Lunges
10 Alt. DB Snatch

(Score is Rounds + Reps)

FINISHER
2 SETS
AMRAP x 2 MINUTES
10 V-ups
20 Russian Twists

-1:00 Rest b/t Sets-

HF30

PUSH x PULL STRENGTH 

5 SETS
AMRAP x 1:30 MINUTES
1 DB Deadlift
2 DB Hang Power Cleans
3 DB Thrusters

-Rest :30 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

PUSH x PULL WORKOUT
3 SETS
ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
8 DB Up-Downs
10 Renegade Rows
12 DB Hang Squat Clean

-1:00 Rest b/t Sets-

(Score is Each Set for Time)

HF30

FULL-BODY STRENGTH 

EMOM x 6 MINUTES
MIN 1 – :50 Slow Alt. DB Floor Press
MIN 2 – :50 Slow Plank to Pike

-1:00 Rest-

EMOM x 6 MINUTES
MIN 1 – :50 Single DB Swing
MIN 2 – :50 DB Heel Taps

(Score is Reps)

FULL-BODY WORKOUT
AMRAP x 8 MINUTES
10 DB Devils Press
20 Tuck-ups

-2:00 Rest-

AMRAP x 8 MINUTES
10 DB Devils Press
20 Tuck-ups

(Score is Reps + Rounds)

FINISHER
EMOM x 5 MINUTES
10 Single DB Bicep Curls + 10 Single DB Overhead Tricep Extensions