Weekly Prescription 20th – 25th January

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Weekly Prescription 20th – 25th January

Monday 20th January

Warm Up: 

50 Double Unders

10 V-Ups

40 Double Unders

10 V-ups

30 Double Unders

10 V-Ups

20 Double Unders

10 V-Ups

10 Double Unders

10 V-Ups

Mobility: 

WOD: 

‘Wood’

5 RDS for time

Run 300m

10 Burpee Box Jumps B: 20/16 G&R: 24/20

10 Sumo Deadlift High Pulls B: 35/25 G&R: 42.5/30

10 Thrusters

Rest 1min after each set.

 

Tuesday 21st January

Day 7 of our 4 week fitness test

Warm Up: 

3 RDS

1OM Bear Crawl

10M Crab Walk

10M Broad Jump

Mobility: 

Power Lift Fitness Test: 

Front Squat

1-10-1-20-1-30

Use the heaviest weight you can for each set.

Rest as needed between sets.

Fitness Level Test – Sprint: 

As many reps as possible in 4min

Run 400m

ME Thrusters 42.5/30

 

Wednesday 22nd January

Warm Up: 

Tabata 8 x :20 on :10 off

Alternate between

Air Squats

Burpees

Mobility: 

Weightlifting: 

Push Jerk

3-3-3-3-3

WOD: 

5 RNDS For time

5 Deadlifts B: 100/70 G&R: 125/85

10 Burpees

 

Thursday 23rd January

Day 8 of our 4 week fitness test

Warm Up: 

5min technique on Med Ball Cleans

then

3min AMRAP

10 Hang Med Ball Cleans

16 Jumping Lunges

Mobility: 

Fitness Level Test Bodyweight: 

400m walking Lunge for time.

Fitness Level test Light: 

5 Rounds for time

15 Med Ball Cleans 9/7

15 Wall Balls 9/7

 

Friday 24th January

Warm Up: 

Run 500m

then

3 Rds

10 Good Mornings

10 Stiff Legged Deadlifts

:30 touch your toes

Mobility: 

Strength: 

Deficit Deadlift

3-3-3-3-3

Use the heaviest weight you can each set.

Rest as needed.

WOD: 

‘Jack’

20min AMRAP

10 Push Press B: 35/25 G&R: 52.5/40

10 American KB Swings B: 16/12 G:24/20 R:32/24

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

Saturday 25th January: 

Warm Up: 

Run 1mile

then

:20 death by press ups

Mobility: 

Partner Strength: 

Barbell Bent over row 10-10-10

Superset with

Bench Press 10-10-10

Partner WOD: 

20 RDS for time (10 rounds per partner)

3 Hang Power Snatch B: 52.5/35 G&R: 60/42.5

6 Front Rack Lunges (SAME BAR)

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

Partner 1 does 3-6-9 – then partner 2 does their round.

 

Saturday 25th January

Day 9 of our 4 week fitness challenge

Warm Up: 

2 RDS

Ass bike 10/6 Cal only using arms

Rest while partner does arms

Ass bike 15/10 Cal Legs only

Rest while partner does legs

Ass Bike 20/15 both arms and legs

Technique: 

Technique for all overhead lifts

Fitness Level test Power Lifts:

Strict Press 1-1-1

Push Press 3-3-3

Push Jerk 5-5-5

Use the heaviest weight you can for each set.

Do all the strict press before moving onto the push press, and so on.

Fitness Level Test Endurance: 

Run 3 x 1mile TT

Rest as needed between sets.

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