Weekly prescription 27th January – 1st February

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Weekly prescription 27th January – 1st February

Monday 27th January

Warm Up: 

3 RDS

10 PVC Pipe Pass Throughs

10 PVC Pipe Shoulder Dislocates

10 PVC Pipe OHS

Technique: 

Olympic Lifting: 

15 x 1 Power Snatch and 5 Overhead Squats

Use the heaviest weight you can each set.

WOD: 

15-12-9-12-15

Double DB Snatch B: 15/10 G: 22.5/15 R: 25/17.5

Burpee Box Jump Over B: 24/20 G&R: 30/24

12 MIN TIME CAP

 

Tuesday 28th January

Day 10 of our 4 week fitness challenge

Warm up: 

Run 500m

the 3 RDS

12 Deadlifts

14 Push Press

Mobility: 

WOD 1: 

5 min AMRAP

3 Deadlifts 125/85

7 Push Press 52.5/35

WOD 2: 

5 RFT

400m Run

20 Burpees

15 Double DB Bent Over Rows 25/15

 

Wednesday 29th January

Warm Up: 

Run 300m

100m Running mobility Drills

Run 300m

Mobility: 

Monostructural: 

5 x 400m Run

Go every 3min

WOD: 

15min AMRAP

30 Double Unders

10 DB Power Cleans B: 15/10 G: 22.5/15 R: 25/17.5

30 Double Unders

10 DB Hang Squat Cleans

30 Double Unders

10 DB Push Press

30 Double Unders

10 DB Reverse Lunges

30 Double Unders

10 DB Thrusters

 

Thursday 30th January: 

Day 11 of our 4 week fitness challenge

Warm Up: 

Tabata 8 x :20 on :10 off – Split Squat Jumps

Mobility: 

Olympic Lift test:

‘The Big Clean Complex’

6 sets of the following complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

WOD: 

‘Karen’

150 Wall Balls for time 9/7

 

Friday 31st January 

Warm Up: 

4 RDS

6 Kip swings

4 Press Ups

6 Extended Lever Kip Swings

4 Press Ups

Mobility: 

Gymnastics: 

30 Ring Muscle Ups for time

WOD:

For Time:

20 DB STOH B: 15/10 G: 22.5/15 R: 25/17.5

40 DBL DB Snatches

60 Suitcase Lunges

40 DBL DB Snatches

20 DB STOH

 

Saturday 1st February 

Warm Up: 

300m Partner carry

20 Burpee to Med Ball Throw

Mobility: 

Partner strength: 

15min to establish a 1RM Split Jerk from the rack

Partner WOD: 

For time in Pairs

50 Pull Ups – sub for 20 Muscle Ups

20 Handstand Push Ups

200 Double Unders

20 Deadlifts B: 100/70 G: 125/82.5 R: 140/100

100 Burpees

20 Handstand Push Ups

50 Pull Ups – sub for 20 Muscle Ups

 

Saturday 1st February

The last day of our 4 week fitness challenge

Warm up:

400m run

then 4min AMRAP

6 Burpees

7 Box Jumps

8 barbell SDHP

9 Barbell Thrusters

Mobility: 

WOD: 

‘Wood’

5 RFT

400M Run

10 Burpee Box Jumps 24/20

10 Sumo Deadlift High Pulls 42.5/30

10 Thrusters

Rest 1min

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