Weekly prescription 27th – 28th December

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Weekly prescription 27th – 28th December

Friday 27th December

warm up:

run to the start of the run route.

mobility:

dynamic leg swings

WOD:

5km run for time.

(Yes you read that right. We do it twice every year – once in summer and once in winter. Don’t cherrypick this one!)

Saturday 28th December

warm up:

Run 500m

then 3RDS

10 barbell good mornings

20 lunges to twist (focus on hip and torso stretch)

mobility:

couch stretch

Bodybuilding:

5 RDS as a circuit

10 x DB bench As heavy as possible

Max effort Strict pull-up

10 x standing Barbell Bicep Curls As heavy as possible

10 x standing Barbell Overhead tricep extension – as heavy as possible

10 x standing DB hammer curls – as heavy as possible

Max effort Strict parallel bar Dips. Scale to box dips, or use a band

partner WOD:

9min AMRAP

Synchronised as a pair, perform

21-15-9

Box Jump overs B:20/16 G&R: 24/20

Deadlifts B: 70/47.5 G&R: 102.5/70

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