Weekly Workouts 12/26/22

As it is the day after Christmas, it’s only appropriate to get in this xmas WOD. If you’ve never done this before, it takes a good amount of time if loaded appropriately. Follow the song “12 days of Christmas” and hold on tight. Don’t be afraid to scale

A) 12 Bars of Christmas
For Time
1 Deadlift
2 Hang Power Clean
3 Front Squats
4 Strict Press
5 Back Squat
6 Push Press
7 Thrusters
8 Cleans
9 Push Jerks
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull
RX: 95/65lbs

Adv: 115/85lbs

Beef: 135/95lbs

Bison: 155/105lbs

Wanted to bring back focus to the deadlifts I programmed last cycle but this time we’ll go heavier at sets of 5 and move our “metcon” (not meant to be heavy) to the front to get nice and warmed up in this colder weather we’re having

A) 21-15-9 reps for time of:

  • Dumbbell clean and jerks 35/25lbs (adv 40/30) (Beef 45/35)
  • Strict pull-ups or Horizontal Ring Rows
  • V sit-ups
  • 200m Run or 10/6 Cal Row between each only (should be only between round of 21 & 15 and again between 15 & 9)

B) Find today’s heavy set of 5 Deadlifts
Should be nice and warm already from the metcon

  • Warm up with
  • 1 set of 5 @50%
  • 1 set of 3 @65%
  • Start working sets at 70% – 75% and perform 5 sets of 5 reps and increase if possible
  • * Rest 90s between sets. I couldn’t get the system (BTWB) to allow me to write it in, but it is in the coaches and athletes notes

L sit Chin Up
Tracking our workouts and weights we use for our major lifts is important to see our progress and to keep ourselves accountable. (Yes of course we can use RPE but I believe most people shy away from what a real RPE 8 or 9 is. So if we know our maxes, and use our percentages, we can still adjust around those percentages for the day)

A) 1 Pause Front Squat (3 seconds) + 1 Front Squat
Warm Up (8 – 10 mins)
10 Empty Bar Front Squats
Then 4 sets
1 Pause Front Squat + 2 Front Squats
25%, 45%, 60%, 70%
Working Sets
EMOM 8:00 @75% – 77.5%
B) 5 Rounds
10 L-Sit Chin Ups
20 L Crunches (slow and controlled)
* advance 10 Strict TTB / Beef 12 / Bison 15
* Workout 10 min time cap

  • can scale the l-sit to knee tucks
  • can scale the pull ups with jumping pull-ups to negative L-sit/knee tuck

Let’s just say Thursdays are Zone 2 days. More talking, less huffing and puffing. Today’s work should be EASY – meaning you can work for the entire 45-second interval without stopping. The 15s is for transition time to the next movement.
Focus on nasal breathing during all of the conditioning today.

A) EMOM 40
Minute 1: 45s Air Bike, Rower, Ski Erg, or Air Runner (or easy 70m jog) Minute 2: 45s Light KB High Pulls Minute 3: 45s Slow Box Jumps with step down (low box) or Step Ups (low box) Minute 4: 45s Air Bike, Rower, Ski Erg, or Air Runner (or easy 70m jog) – If you’re able keep track of your heart-rate – your average should fall around 60-70% of MHR (this will likely feel easy. If it does, you’re doing it right.)
B) If anyone wants to do a quick accessory circuit
Reps of:
40-30-20-10: Double Banded Pushdowns
Banded External Rotation Face Pull – Rest as needed.

Should be feeling good after Thursday’s slower/lighter session. Back to lifting! And some more positional work in the clean

A) Tall Clean (should only take 12 – 15 mins)
Standing upright, pull yourself right down to a squat clean, move feet out

  • 5 sets of 5 reps @50%

*can increase weight each round if possible; but this is for speed and timing focus not as heavy as possible

B) Grace
30 clean & jerks for time
RX: 135/95lbs
HEAVY GRACE: Pick a load that is heavier than the last time you performed Grace.
Scale- should be around 50% – 60% of 1RM

I always enjoy a good partner workout on Saturday’s so let’s see how this one goes

A) Partner WOD: 30 min ascending ladder
1.1.1; 2.2.2; 3.3.3; etc…
Front Squat
Pull Ups
RX: 135/75lbs Adv:155/105lbs Beef: 185/135lbs Bison: 205/155lbs
* split work as necessary
B) Give your partner a hug

I think of Sunday workouts as less joint pounding, medium strength and consistent moving day. Not as slow as an active recovery day but a good moving day.


200m Run

20-30 Seated Banded Rows
20 Weighted Alternating Cossack Squats

20 Double KB/DB Sumo Deadlifts

70m Reverse Sled Walk (use the straps if possible)

* Pick a weight that allows you to move well but challenging ~ half your bw