Weekly prescription 13th – 18th January

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Weekly prescription 13th – 18th January

Monday 13th January

Warm Up: 

500m Run

then

3 RDS

7 Muscle Snatch

5 Power Snatch

3 Drop Snatch

Mobility: 

Conditioning: 

Tabata – 8 x :20 on :10 off for the following three exercises:

Double Unders – Scale to Single Skips

Push Ups

V-ups

WOD: 

‘Isabel’

30 Snatches for time

B: 42.5/30 G&R: 60/42.5

 

Tuesday 14th January

Day 4 of our 4 Week Fitness Challenge.

Warm Up: 

3 RDS

300M Row

20m ‘Feed the chickens’

:30 Touch your toes

Mobility:

Power Lift test: 

Deficit Deadlift

5×1

Use the same weight for each set.

Rest as needed between sets.

Fitness Level Test: 

6 rounds for time of:

400m Run

25 Burpees

Set up under a bar that is 1 ft above your reach for the burpees. Jump and touch the bar for each rep.

 

Wednesday 15th January

Warm Up: 

Run 500m

then

3 RDS

10 Alternating Kosack Squats

:60 Bottom squat position

10 Squat Jumps

Mobility: 

Strength: 

Back Squat

5-5-5-5-5

Use the heaviest weight you can for each set.

WOD: 

‘GI Jane’

100 Burpee Pull Ups for time

 

Thursday 16th January

Day 5 of our 4 Week Fitness Test

Warm Up: 

Burgener Warm Up

Mobility: 

Olympic Lift Test: 

CrossFit Games Open 12.2
As many reps as possible in 10 mins of:
30 Snatches, 35/20
30 Snatches, 62.5/35
30 Snatches, 75/45
Max reps in time remaining, Snatch, 95/55
Fitness Level Test: 
Ab-Mat Sit Ups
100 Reps for time

 

Friday 17th January

Warm Up: 

300m run

then

5 x Banded Partner 10m Sprints

Mobility: 

Monostructural: 

Run 1 Mile for time

WOD: 

‘Tom’

Complete as many rounds as possible in 25 mins of:

7 Muscle-ups

11 Thrusters 70/47.5

14 Toes-to-bars

 

Saturday 18th January

Warm Up: 

Ass Bike 20-2

Box Jumps 20-2

Partner 1 does ass bike while partner 2 does box jumps and switch.

Mobility: 

Partner WOD: 

Complete as many rounds as possible in 25 mins of:

Run, 400 m

50 Dumbbell Push Press B: 15/10 G: 22.5/15 R: 25/17.5

50 Pull-ups

50 Dumbbell Front Squats

50 Push-ups

50 Dumbbell Walking Lunges

50 Air Squats

This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.

 

Saturday 18th January

Day 6 of our 4 Week Fitness Challenge

Warm up: 

Wacky Races

Mobility: 

Olympic Lifting Test: 

Split Jerk

3-2-2-2-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Endurance Fitness Test: 

Each for time:

Row 500 m

Row 400 m

Row 300 m

Rest 2 mins between efforts.

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