“New Year Countdown Chipper”

50 Double Unders

45 Hand Rel pushups

40 Lunges (20 each leg)(135/95 on back)

35 Box Jumps (24/20)

30 Deadlifts (135/95)

25 Pullups

20 Clusters (135/95)*

10 Ring dips

5 Power Snatches (135/95)

4 Handstand Push Ups

3 Overhead Squats (135/95)

200 M run

1 Muscle Up


Scaling Options:

DUs -> DU attempts or “penguin” jumps*

video courtesy of WOD Prep.  Quick tutorial on Penguin Jumps.


Hand Rel push ups->push up off bench

Bar weight ->as needed, but use same weight for all lifts

BJ -> 20/16

Ring dip ->bench dips

HSPU ->pike push up

Muscle Up ->burpee to C2B pull up


Cool Down:

Reverse hyperextension -4X15 no weight


Leg bleeds x 3 min



Push Press


Increase weight ea set


Three Rounds of:

1:00 AMRAP Push Press @ 75% of heaviest set in S/S/S

1:00 rest


Rest 5 Minutes, then…


Three rounds of:

1:00 AMRAP 20yd sprints

1:00 Rest


Score = total reps


Scaling Options:

If unable to run, row for Cals.


Cool Down:

Banded overhead stretch on med ball – 4 minutes

video courtesy of Barbell Shrugged


Calf stretch on rig – 2 min per side



Gymnasty Tabata”*

Tabata Pull Ups

followed by…


Tabata Push Ups

followed by…


Tabata Air Squats

followed by…


Tabata Burpees

* Tabata = 8 rounds of 20 seconds work/ 10 seconds rest.  You will start with pull ups, do all 8 rounds before moving on to push ups, then after 8 round of push ups, do 8 rounds of air squats. Once done with 8 sets of air squats, finish with 8 sets of burpees. After your 8th set of pullups, only rest the 10 seconds before you start the 1st round of push ups.  This applies for all movements. Score is lowest round per movement


Scaling Options:

Pull Ups -> jumping pull ups(with arms fully extended, pull up bar should be right at the middle of your forearm)

Push ups -> off a bench

Air Squats -> to depth


Cool Down:

Tabata roll out –

spend 20 seconds rolling one body part, rest 10 seconds, move on to the next part.  Do your whole body.



High Hang Squat Clean

5X3 +1 Jerk


Increase weight ea set


For Time:

200M Run

10 Pull Ups

50 Double Unders

400M Run

20 Pull Ups

100 DUs


600M Run

150 DUs

40 Pull Ups


Scaling Options:

Runs – 250M row for every 200M run


DUs –  Penguin jumps* or ½ the number and do DU attempts


Pull Ups – Jumping Pull ups


*For Penguin Jumps…

video courtesy of WOD Prep

Cool Down:

Banded lat stretch – 2 min per side


Calf stretch on rig – 2 min per side



pic courtesy of Liftwithxfit.com

Enjoy our 12 Days WOD a couple days before Christmas!



 “The 12 Days Of Barbell”

For Time:

Weight (95/65#)

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerk

10 Hang Power Snatch

11 Overhead Squat

12 Sumo Deadlift High Pull

This is done “12 Days of Christmas” style.  This means, you start with 1 deadlift.  Then you do 2 hang power cleans, then 1 deadlift.  Then you do 3 front squats, 2 hang power cleans, 1 deadlift…etc until your last set starts with 12 sumo deadlift high pulls, and ends with one deadlift.


Scaling Options:

Bar weight ->as needed, but you must use the same weight for all movements



Cool Down:

Roll out whatever hurts






Increase weight ea set


For Time*:

25 Goblet Squats(53/35)

25 BF Sit Ups

20 Goblet Squats(53/35)

20 Bf Sit Ups

15 Goblet Squats(53/35)

15 BF Sit ups

10 Goblet Squats(53/35)

10 BF Sit Ups

5 Goblet Squats(53/35)

5 BF Sit Ups


*EMOM – 3 Burpees

So, the way this works, at the top of every minute, no matter where you are in the WOD, you will do 3 burpees before going back to where you left off in the WOD.


Scaling Options:

Goblet Squats -> 35/25


Cool Down:

Couch Stretch – 2 min per leg


Cobra pose 2×2 min hold



High Hang Squat Snatch



Increase weight ea set

With the lower rep range, look to go heavier per set than you did on the 3X5 session.


12 minute AMRAP:

12 KB Swings (70/53)

12 Box Jumps (24/20)

12 Toes to Bar

200m run


Scaling Options:

KBS – 53/35

T2B – K2E or lying T2B

Run – 250m row


Cool Down:

Reverse Hypers – 4 x 15


Cobra pose to downward dog – spend 1 min in each

position. Go through twice.



Back Squat



Increase weight each set

Second go around of back squats.  With less sets, look to increase the weight used over the 5X5 week.


Every Minute On the Minute for 10 min – Handstand Pushups

Minutes 1-3:

3 reps regular HSPU

(25# on both sides of an ab mat)

Minutes 4-6:

3 reps with small deficit

(45# on both sides of an ab mat)

Minutes 7-9:

3 reps with bigger deficit

(a 45# and 25# plate stacked on top of each other, on both sides of an ab mat)


Video courtesy of CoachRX.  Notice the speed difference in the kip on deficit and regular HSPUs.  You want even more control at the bottom of a deficit HSPU as balance is slightly off due to the deficit.


Scaling Options:

If you can get some HSPUs, go in this progression:

No plates on either side of ab mat

25# plates on each side of ab mat

45# plates on both sides of ab mat.


If no HSPU, 3 wall walks per minute.


Cool Down:

Banded bully stretch – 2 min per side


Oly Wall Stretch – 2 min per side



15 Min Time Cap:

20 clean and jerks 95/65

400m run

15 clean and jerks 115/75

400m run

10 clean and jerks 135/85

400m run

5 clean and jerks 145/95

7 burpees


Score is total C&J and Burpees completed (Max 57).  Power Cleans are allowed.


Scaling Options:

Runs – 500M row


Bar weights






Cool Down:

Banded lat stretch – 2 min per side


Pigeon pose on box – 2 min per side