Weekly prescription 25th – 30th November

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Weekly prescription 25th – 30th November

Monday 25th November

Warm Up: 


10 Ring Rows

10 Banded Face Pulls

10 Alternating DB Snatches


Gymnastic Capacity: 

Alternating Tabata between

Top Ring Support Hold

Bottom Ring Support Hold

The Tabata interval is 20 secs of work followed by 10 secs of rest for 16 intervals.


4 rounds for time of:
15 Pull-ups
16 Alternating Dumbbell Snatches B: 15/10 G: 22.5/15 R: 25/17.5
15 Wall Balls B: 7/4G&R: 9/7

Tuesday 26th November

Warm Up: 

Run 500m

then 3RDS getting heavier each set

6 Strict Press

8 Push Press

10 Push Jerk



Strict Press 2-2-2-2-2, using heaviest weight per set
Push Press 4-4-4-4-4, using heaviest weight per set
Push Jerk 6-6-6-6-6, using heaviest weight per set
For time:
21 Overhead Squats, 42.5/30 kg
8 Lateral Burpees Over Bars
15 Overhead Squats, 42.5/30 kg
10 Lateral Burpees Over Bars
9 Overhead Squats, 42.5/30 kg
12 Lateral Burpees Over Bars

Wednesday 27th November

Warm Up: 

Ass Bike 3 x 200m

then 3RDS

10 PVC Pipe pass throughs

10 PVC Pipe Dislocates

10 PVC Pipe Overhead Squats




Hang Power Snatch

Use the heaviest weight you can for each set.

Sets every 1:30


Complete as many rounds as possible in 14 mins of:

7 Devil Press

11 Dumbbell Thrusters

B: 15/10 G: 22.5/15 R: 25/17.5

Thursday 28th November

Warm Up:

Run 300m

then 4min AMRAP of

As many DU’S as you can do unbroken

6 Wall Balls for every break


Gymnastic Capacity: 

Tabata 8 x :20 on :10 off for each of the following exercises in sequence.

Double Unders

Handstand Holds


Russian Twists


As many reps as possible in 9 mins of:

5 Toes-to-bars

4 Alternating Pistols

3 Handstand Push-ups

6 Toes-to-bars

5 Alternating Pistols

4 Handstand Push-ups

7 Toes-to-bars

6 Alternating Pistols

5 Handstand Push-ups

Continue on with the sequence adding 1 rep to each exercise each round until the 9min has elapsed.

Friday 29th November

Warm Up: 

Run 800m


10-2 (in twos)

Burpee Box Jump over





Complete as many rounds as possible in 30 mins of:

5 Deadlifts B: 100/70 G&R: 125/80

13 Push-ups

9 Box Jumps B: 20/16 G&R:  24/20

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Saturday 30th November

Warm Up: 

7 min Crab/bear tig


Partner Strength: 

Box Sled Push

15min AMRAP of 20m box sled pushes.

Working in teams – each individual will push the sled 10m out and 10m back.

Each time it comes round to the first athletes turn on the sled push add 5/2.5 kg.

Partner WOD: 

For Time

200 Barbell Back Rack Lunges @ average BW

No penalty for dropping the bar

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