Tuesday December 23rd (BoxHer)

Warm-up

2 rounds

8 good mornings

10 plat ground to overhead

10 alternating lunges

5 push-ups

250m row

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Workout #1: Cardioboxing

90 sec rounds/20 sec rest

Round 1: 4 straights/4 alt hooks

Round 2: Left uppercut/cross/Left hook

Round 3: jab/cross/lean back cross

Round 4: Jab/jab/cross/Left uppercut

Round 5: jab-cross-sit-up

Round 6: Boxer’s choice

Repeat, but switch pad holders

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Workout #2: Strength & Conditionning

12 Days of Christmas (As far as possible in 20 minutes)

1 manmaker/wall-walk

2 Thruster

3 hang squat clean

4 push press

5 deadlifts

6 weighted reverse lunges

7 push-ups

8 bicep curls

9 DB jump overs

10 single arm snatch

11 weighted sit-ups

12 devil press step-ups

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Wednesday December 24th (Grinch Workout)

Warm-up

2 rounds

25 jumping jacks

10 lunges

5 boot strappers

5 inchworm

10 sit ups

5 push ups

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Workout #1: Heart Grown Challenge

This workout is structured around the idea of the Grinch's heart growing three sizes, which translates to increasing difficulty or work in three distinct rounds.

For time

3 rounds

10 Box jump

10 sit-ups

3 rounds

10 burpee

10 hanging knee raises

3 rounds

10 burpee box jumps

10 PVC v-ups

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Workout #2: Mount Crumpit Descent

This workout is a descending ladder representing the Grinch bringing the sleigh down the mountain to return the gifts.

For time: Descending ladder (10-9-8-7-6-5-4-3-2-1)

Plate Ground to overhead (weighted)

Kettlebell swing

ring rows

The Whoville Bonus: Every time a set is broken (stop moving for > 5 seconds), perform 10 Cindy Lou Who Lunges (alternating Reverse Lunges) as a penalty.

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Workout #3: Mystery Gift Bag Challenge

• Choose one sealed Gift Bag based only on the external tag (e.g., "The Reindeer Dash").

• Perform the corresponding movement from the "Movement Board" (e.g., 90-second Plank).

• Once verified, open your gift.

The Steal-A-Gift Challenge

This phase begins after all members have opened their first gift.

Steal-A-Gift Rules

• Each member can attempt to steal only ONCE during the challenge.

• A stealing member chooses any already opened gift held by another member that they want.

• The Stealing member must complete a special, challenging Grinch Movement set specifically designed for the steal.

• If the stealing member fails to complete the challenge (quits, drops the weight, or hits the time cap), they keep their original gift and cannot attempt to steal again

Friday December 26th (Boxing Day Workout)

Warm-up

2 rounds

25 jumping jacks

10 lunges

5 boot strappers

5 inchworm

10 sit ups

5 push ups

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Workout #1: Lower Body + Cardio

Every 5 Minutes for 20 Minutes

5-7 Barbell Deadlift

500 Meter row/400m bike/1000m bike

5-7 Barbell Deadlift

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Workout #2: Upper Body + Cardio

For time

80-60-40-20

Heavy Rope Skips

Alternate between KB farmer carry and hollow body hold. If completing 80 Heavy Rope skips takes you 1 and a half minutes then you’d do a KB farmer carry for 1:30 minutes before starting your 60 Heavy Rope Skips then hold your hollow for however long it takes you to complete your 60 and so on!

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Workout #3: Finisher

Complete as many reps as possible in a 3 minute window

weighted squats

*After every 20 squats you will do a 15 second squat hold