Weekly prescription 10th – 16th February

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Weekly prescription 10th – 16th February

Monday 10th February

Warm Up: 

Run 500m

then

3 RDS

10 Deadlift

6 Burpees

10 Front Squats

Mobility: 

Strength: 

Deadlift

10-8-6-4-2

Heaviest weight each set.

WOD: 

3 RFT

12 Front Squats B: 42.5/30 G&R: 60/42.5

12 Burpee Pull Ups

 

Tuesday 11th February

Warm Up: 

4min Assault Bike technique

then 4 x 10 sec sprint starts on the Ass Bike

Mobility: 

Monostructural: 

Assault Bike

6 x 20 Cal for time

Rest as needed between sets

WOD: 

‘J.T’

21-15-9

Handstand Push ups

Ring Dips

Press Ups

 

Wednesday 12th February

Warm Up: 

4 RDS

3 High hang cleans

3 Hang Cleans

3 Full Cleans

Each set go up in weight.

Mobility: 

Weightlifting: 

Squat Clean

3-3-3-3-3

Heaviest weight each set

WOD: 

5 RFT

40 Double Unders

30 Box Jumps B: 20/16 G&R: 24/20

20 Kettlebell Swings B: 16/12 G: 24/20 R: 32/24

 

Thursday 14th February

Warm Up: 

Run 300m

5min EMOM

6 Scapulas Pull Ups

10 Hollow Body Rocks

2 Strict pull ups/2 5 sec jumping negatives

Mobility: 

Gymnastics: 

5 x ME Strict Pull Ups

Rest as needed between sets

WOD: 

‘Incredible Hulk’

Complete as many rounds as possible in 20 mins of:

5 Deadlifts B: 42.5/30 G&R: 52.5/35

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squats

 

Friday 15th February

Warm Up: 

Row 150m

20 walking Lunges

Ass Bike 10 Cal

20 walking Lunges

Mobility: 

Strength: 

Bulgarian Split Squats

10-10-10

10 on each leg

Sets every 2:30

WOD: 

15-12-9

Burpees

Pull Ups

 

Saturday 16th February

Warm Up: 

Crab/duck walk, bear crawl tag

Mobility: 

Pre-WOD: 

4 rounds for time of:

max distance Row, 1 min

Broad Jump, 40 m

2 Rope Climbs

Rest 1 min

Partner WOD: 

14 MIN Dead hang from the pull up bar.

for each drop perform 10 Press Ups

Partner A will hang from the bar for as long as they can. once they drop from the bar they will do 10 push ups. Partner B will carry on from partner A and repeat until the 14min has been accumulated.

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