Luke 2: 1-20

2 Now in those days a decree went out from Caesar Augustus, that a census be taken of all the inhabited earth. 2 This was the first census taken while Quirinius was governor of Syria. 3 And all the people were on their way to register for the census, each to his own city. 4 Now Joseph also went up from Galilee, from the city of Nazareth, to Judea, to the city of David which is called Bethlehem, because he was of the house and family of David, 5 in order to register along with Mary, who was betrothed to him, and was pregnant. 6 While they were there, the time came for her to give birth. 7 And she gave birth to her firstborn son; and she wrapped Him in cloths, and laid Him in a manger, because there was no room for them in the inn.

8 In the same region there were some shepherds staying out in the fields and keeping watch over their flock at night. 9 And an angel of the Lord suddenly stood near them, and the glory of the Lord shone around them; and they were terribly frightened. 10 And so the angel said to them, “Do not be afraid; for behold, I bring you good news of great joy which will be for all the people; 11 for today in the city of David there has been born for you a Savior, who is Christ the Lord. 12 And this will be a sign for you: you will find a baby wrapped in cloths and lying in a manger.” 13 And suddenly there appeared with the angel a multitude of the heavenly army of angels praising God and saying,

14 “Glory to God in the highest,
And on earth peace among people with whom He is pleased.”

15 When the angels had departed from them into heaven, the shepherds began saying to one another, “Let’s go straight to Bethlehem, then, and see this thing that has happened, which the Lord has made known to us.” 16 And they came in a hurry and found their way to Mary and Joseph, and the baby as He lay in the manger. 17 When they had seen Him, they made known the statement which had been told them about this Child. 18 And all who heard it were amazed about the things which were told them by the shepherds. 19 But Mary treasured all these things, pondering them in her heart. 20 And the shepherds went back, glorifying and praising God for all that they had heard and seen, just as had been told them.

-Christmas Sweater Partner WOD-

"Baby Grinch"
50 Burpees
50 Box Jump Overs 24/20" - 20/16" - 18/12"
50 Handstands
50 Deadlifts 95/65# – 65/45# – 55/35#
50 Double unders / 100 Singles
50 Clean & Jerk 95/65# – 65/45# – 55/35#
50 Handstands
50 Thrusters 95/65# – 65/45# – 55/35#
50 Abmat Sit ups
50 Air Squats
50 Calorie Bike
50 Handstands
50 Power Snatches 95/65# – 65/45# – 55/35#
50 Wall Ball Shots 20/14# - 16/12# - 14/10#
For Time

Warm Up – 2 sets:  10 PVC pass-throughs - 5 med-ball ground-to-overheads - 5 med-ball thrusters (reach for the lockout) - 5 false-grip ring rows - 5 low-ring muscle-up transitions – Wall ball / Toes to bar:  5 kip swings - 5 wall-ball shots - 2 sets:  5 kipping knee raises - 5 wall-ball shots - 1 set:  5 toes-to-bars - 5 wall-ball shots – Empty bar:  5 clean deadlift – 5 clean shrugs – 5 muscle cleans – 5 power cleans – Build up:  3 sets:  3 touch-and-go + 3 single cleans – Increase load each set – 1 set:  5 pulls on the rower - 5 toes-to-bars - 3 cleans (singles) - 1-3 muscle-ups – Use workout variations.

WOD – 14 Min AMRAP
60-cal row L2-50 cals L1-50 strokes
50 toes-to-bars L2-AHAP L1-40 abmat situps
40 wall-ball shots L3-20/14# L2-16/12# L1-30 @ 14/10#
30 cleans L3-135/95# L2-95/65# L1-20 @ 45/35#
20 ring muscle-ups L2-20 C2B pullups L1-15 Ring rows

Rounds + Reps

Strength – Push Jerk – 2-2-2-2-2-2 (2:30 per set)

Post WOD - 2 sets:  :30 couch stretch/side - :30 doorway pec stretch/side

Warm Up - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - :30 jumping jacks - 10 single-leg toe touches/leg - 20 alternating reverse lunges - :30 mountain climbers - 10 unweighted good mornings - 20 walking lunge steps - :30 up-downs – Snatch Progression:  Empty bar – 5 snatch grip deadlift – 5 hang snatch dip + shrug – 5 snatch high pull – 5 muscle snatch – 5 power snatch – Loading up:  3 sets:  1 snatch high pull - 1 hang power snatch - 1 power snatch – Increase loading to find a starting load for the workout –

Strength WOD

1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch
– Score is the heaviest load for each section.

 Post WOD - 2 sets:  :30 alt. reach, roll, and lift - 20 banded pull-aparts

Warm Up - 3 sets:  200-meter row - 10 inchworms to downward dog - 5 air squats with a :02 pause at the bottom - 5 up-downs - 10 reverse lunges – Rower:  10 strokes (legs only) – 10 strokes (legs + pull + pause) – 10 strokes (no pause) – 100m (max effort) – Box jump overs:  3 box jump overs (low box) – 3 box jump overs (med box) – 3 box jump overs (workout height) –

WOD I
500/400m Row L2-400/300m L1-300/200m
21 burpees L2-same L1-12 burpees
15 box jump-overs L3-30/24” L2-24/20” L1-16/12”

3 rounds for time (15 Min Cap)

WOD II

Tabata Style

20 sec max squats

-Rest 10 sec-

20 sec max HOD pushups

-Rest 10 sec-

20 sec max Abmat situps

-Rest 10 sec-

8 rounds for total reps

Post WOD - 1:00 couch stretch/side – 1:00 banded shoulder stretch/side

Warm Up - 3 rounds:  :30 jump rope - :30 seated pike stretch - :20 Leg lifts (pike position) - :30 Superman hold - :20 bar hang - 1 set: - 1:00 standing calf stretch/side - 4 rounds:  :10 double-unders or attempts - :20 rest – Advanced athletes can practice triple-unders – Knees to elbows:  5 scap pulls – 3 kips + lever down – 3 knees to chest – 3 knees to elbows – C2B pullups:  3 knees to chest + lever down – 3 C2B pullups - 1 set:  5 knees-to-elbows - 5 chest-to-bar pull-ups - 10 double-unders – Use workout variations.

WOD

21-15-9
Knees-to-elbows L2-Knees as high as possible L1-Hanging knee raises
Chest-to-bar pull-ups L2-Chin over bar L1-Seated Ring pullups
– Perform 50 double-unders after each round.

For time (10 Min Cap)

Snatch Warm Up – Empty bar:  3 snatch deadlift to knee – 3 snatch deadlift – 3 snatch + shrug – 2 Snatch high pulls – 1 power snatch – 1 squat snatch

Strength – Snatch – 3-3-2-2-1-1 (3 min per set)

Post WOD - 1:00 cobra stretch to downward dog - 1:00 lat tricep stretch/side

Warm Up - 2 set:  :30 Samson lunges - :30 knee push-ups - :30 bent-over rows - :30 air squats - :30 shoulder presses - :30 scap pull-ups – Rope climb:  2 hand over hand – 2 standing foot hooks – 2 climbing foot hooks – 1 rope climb – Thruster:  5 full grip front squat – 5 squat stance push press – 5 thrusters – Build up:  Thrusters 5-5-5 (unbroken) (6 min) -

WOD I

7 thrusters L3-135/95# L2-115/75# L1-55/35#
2 rope climbs L2-1 rope climb L1-2 hand over hand or 4 ring rows

5 rounds for time (12 Min Cap)

WOD II

100ft farmer’s carry L3-50/35# L2-40/25# L1-30/15#

4 shuttle runs (25ft down and back = 1 shuttle run)

5 rounds for time (8 Min Cap)

Post WOD - :30 standing quad stretch/leg - :30 elevated pigeon stretch/side

Warm Up - 2 sets:  :30 on any machine - 10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 goblet squats - 5 paused goblet squats (:03 pause at the bottom – Front squat:  10 front rack elbow raises – 1 min lat smash (roller)/side - 10 back rack elbow raises - 5 ¼ front squats - 4 ½ front squats – 3 pause front squats – 3 front squats (unbroken) – Build up:  Front squat – 5-5

Strength – Front Squat -  5-5-4-4-3-3-2-2-1-1 (3 min per set)

Post WOD – 1 min back roller – 30 sec lat smash/side – 1 min bar hang

Warm Up - 2 sets:  5 plank to downward dogs - 10 banded pull-aparts - 10 banded pass-throughs - AMRAP 6:  :30 row, bike, or ski - 4 inchworm + push-ups - 6 air squats - 8 up-downs – DBL DB Push presses:  2 sets:  5 dip and hold – 5 dip drive (no arms) – 5 push presses – Mini round:  2 sets:  10 dumbbell push presses, light - 200-meter run (set 2 wkg weight)  -

WOD

400-m run L2-300m run L1-200m run Bike or Row if you desire
30 double-DB push presses L3-35/25# L2-L2-25/15# L1-15/10#

3 rounds for time (12 Min Cap)

Strength – Push Press – 5-5-5-5-5-5

Post WOD – Alternating 30 reach, roll, and lifts

Warm Up – 2 sets:  5 push-ups to downward dog - 10 banded pull-aparts - 10 banded pass-throughs - 3 sets:  :30 easy pace - :20 moderate pace - :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work - 2 sets:  5 elbow-to-instep/leg - 10 single-leg toe touches/leg - 5 med-ball shoulder presses - 5 med-ball front squats - 5 wall-ball shots – Pull ups:  10 kips – 5 lever downs – 3 knee to chest – 3 pullups – 3 C2B pullups –

WOD

10 Chest to bar pullups L2-chin over bar pullups L1-Ring rows
15 wall-ball shots L3-20/14# L2-16/12# L1-14/10#

9 Rounds for time (12 Min Cap)

Strength – Shoulder Press – 5-5-3-3-2-2-1-1 (2 min per set)

Post WOD - 2 sets:  :30 Samson lunge/side - :30 upward-facing dog

Warm Up - Warm Up - 2 sets:  :30 on any machine - 10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 goblet squats - 5 paused goblet squats (:03 pause at the bottom – Back squat:  5 ¼ squats - 4 ½ squats – 5 pause squats – 5 back squats (unbroken) – Build up:  Back squat – 5-5

Strength – Back Squat -  5-5-4-4-3-3-2-2-1-1 (3 min per set)

Post WOD – 30 sec calf stretch/side – 30 sec hamstring smash/side – 30 sec quad smash/side – 1 min back roller

Warm Up - 2 sets.  :30 row (sound setup position and straight arms) - :30 inchworm - :30 row (timing on the lean back after the legs drive) - :30 dumbbell push press - :30 row (pull to the sternum and recovery) - :30 dumbbell bent-over row – HSPU:  5 pike pushups - :20 handstand hold – 3 handstand negatives – :20 tripod hold – 5 squat jumps – 3 kipping handstand pushups - 1 set.  :20 ring row hold against the chest - :20 toe assisted chin-over bar hold - :20 pull-up negatives - :20 chin-over-bar pull-up hold

WOD – 20 Min EMOM
Min 1 | :30 handstand hold L2-As long as possible L1-Pushup plank
Min 2 | :30 chin-over-bar pull-up hold L2-As long as possible L1-top of ring row hold
Min 3 | :30 max handstand push-ups L2-pike pushups L1-pushups (from knees if needed)
Min 4 | max-cal row/bike
Min 5 | rest
– Accumulate :30 in the holds.

Total HSPU + Calories

Accessary Work - 3 sets.  :30 Russian twists (14/20 lb) - :30 rest - :30 hollow rocks - :30 rest
– Use a medicine ball or kettle bell for the Russian twists

Total Twist + rocks

Post WOD - 1:00 lacrosse ball shoulder mash/side - 1:00 child’s pose stretch

Warm Up - 2 sets:  10 PVC pass-throughs - 10 alternating soldier kicks - 10 PVC front squats - 10 alternating hamstring scoop stretches - 1 set:  :20 single-unders - :20 single-under jog in place - :20 single-under power jump - :20 single-under fast singles - :20 single/single/double-under - :20 double-unders - :20 double/double/triple-under - :20 triple-unders or attempts – Power Clean:  6 clean deadlifts – 6 clean shrugs – 6 muscle cleans – 6 power cleans –

Strength – Power Cleans – 3-3-2-2-1-1-1

WOD - 7 Min AMRAP
3 power cleans L3-225/155# L2-185/125# L1-75/55#
10 triple-unders L2- 10 double unders L1-10 single unders

Rounds + reps

Post WOD - 1:00 couch stretch/side - 1:00 standing calf stretch/side

Warm Up - 2 sets:  200-meter bike, slow - 5 inchworms - 10 Samson stretch lunges - 10 banded pull-aparts - 200-meter bike, faster - 5 up-downs - 10 alternating Cossack squats - 10 banded monster walk steps - 200-meter bike, faster – Toes to bar:  10 quick kips – 5 knees to 90 – 4 knees to chest – 3 toes to bar – Mini round:  5 toes-to-bars - 5 burpees - 5-calorie Echo bike – Use workout variations -

WOD

3 Min AMRAP
15 toes-to-bars L2-toes AHAP L1-Lying T2B
10 burpees L2-8 burpees L1-6 burpees
15/12 cal bike L2-12/10 cals L1-9/7 cals
– Rest 2:00 between AMRAPs.
–*Pick up where you left off*

5 Rounds for Total Rounds + reps

Post WOD - 1:00 child’s pose - 1:00 banded shoulder stretch/arm

Warm Up - 2 sets:  9/7 calorie row - 5 up-downs - 10 alternating Spiderman lunges - 5 inchworms - 10 hollow rocks – Kettlebell swing:  5 KB deadlift – 5 KB swing to eye level – 5 American KB swings (lighter) – 5 KB swings (working weight) – KB goblet lunge:  1 set:  4 reverse lunges, unloaded - 4 kettlebell goblet-hold lunges, light - 6 kettlebell goblet-hold lunges, workout weight - 1 round:  5-calorie row - 5 sit-ups - 5 kettlebell swings - 5 kettlebell goblet-hold lunges - 5 burpees –

WOD

80/65 calorie row L2-65/50 calsL3-40/30 cals
70 sit-ups L2-60 reps L1-50 reps
60 KB swings L3-55/35# L2-45/25# L1-35/15#
50 KB goblet-hold lunges L2-40 reps L1-30 reps
40 burpees L2-30 burpees L1-20 burpees
30/20 cal row L2-20/15 cal row L1-12/10 cal row

For time (28 Min Cap)

Post WOD - 1 set:  1:00 frog stretch - 1:00 seated straddle stretch - 1:00 seated butterfly stretch

Warm Up - 2 rounds:  1:00 run, row, or ski - 10 arm swings across - 10 alternating arm swings overhead - :20 jump rope - 10 torso twists - 10 alternating plank reach-throughs - :20 jump rope – Rope climb:  3 rope pullups or bar pullups – 3 hand over hand – 2 standing foot hooks – 2 climbing foot hooks – 1 rope climb –

WOD

15 Min AMRAP
200m run L2-same L1-100m run
5Power cleans 155/105# L2-115/85# L1-55/35#
40 double-unders L2-20 double unders / attemps L1-40 singles

Rounds + reps

Skill Work – 5 min to accumulate Turkish get ups (you pick the weight)

Post WOD - 1:00 forearm stretch/arm - 1:00 calf stretch/leg

Warm Up – 3 sets:  :20 jumping jacks - :20 air squats - :20 mountain climbers – then - PVC:  10 pass throughs – 10 ATW – 10 back rack presses – 5 overhead squats – Empty bar:  5 ¼ OHS – 4 ½ OHS – 3 OHS – Front squat:  10 front rack elbow raises – 5 ½ front squats – 10 back rack elbow raises – 5 front squats – Back squat:  5 pause back squats – 5 back squats – Build up:  OHS 3-3 Front squat 3-3 Back squat 3-3

Strength – Overhead squat – 3-3-3-3  Front squat – 3-3-3-3  Back squat – 3-3-3-3 (2:30 per set)

Post WOD - 2 sets:  1:00 banded hamstring stretch/leg - 1:00 child’s pose

Warm Up - 2 rounds:  1:30 bike (do a hard, but not maximal 5-second burst during this time) - :20 hollow hold - :20 arch hold - :20 bar hang or scap pull-ups - 1 set:
1:00 foam roll lats/side – C2B pullups:  5 scap pulls – 5 kips – 5 lever downs – 5 kipping knee ups – 5 pullups – 5 C2B pullups - 1 set:  5-calorie Echo bike, hard pace - 5 chest-to-bar pull-ups - 5 push-ups –

WOD

9/7 calorie bike L2-8/6 cals L1-7/5 cals
12 chest-to-bar pull-ups L2-10 pullups L1-8 jumping C2B or 10 Ring rows
15 push-ups L2- 12 pushups L1-10 knee pushups

5 rounds for time (15 min cap)

Strength – Push Press – 3-3-3-3-3-3

Post WOD - 1:00 Spiderman/side - 1:00 foam roll lats/arm

Warm Up – 10 alternating Spiderman stretches - 10 inchworms - 10 Kang squats – 10 calf raises – 10 box step ups (low) – 6 box jumps – 4 box jumps (workout height) – Empty bar:  5 deadlift to knee – 5 deadlift to mid-thigh – 5 deadlifts – Buiild up:  Deadlift – 5-5-5

Strength – Deadlift – 5-5-5-5-5-5-5 (3 min per set)

WOD – 7 Min AMRAP
3 deadlifts L3-315/225# L2-185/125# L1-115/75#
10 box jumps L3-30/24” L2-24/20” L1-16/12”

Rounds + reps

Post WOD - 2 sets:  :30 seated forward fold - :30 pigeon stretch/leg

Warm Up – 6 sets:  :10 hard row - :50 easy row - 2 rounds:  10 Samson stretch lunges - 10 up-downs - 10 goose steps - 10 scap pull-ups – Pullups:  5 scap pulls – 5 kips – 4 lever downs – 3 kipping pullups - 2 rounds:  150-meter row, holding the athlete’s target pace - 2 burpee pull-ups – Use workout variations

WOD
2,000m row L2-1500m row L1-1000m row
50 burpee pull-ups L2-50 burpee jumping pullups L1-35 burpee ring rows
– Place the pull-up bar 6 in above your reach when your arms are extended overhead

For time (20 min Cap)

Post WOD - :30 standing pec stretch - :30 single-leg seated forward fold/leg