Weekly Prescription 2nd – 7th December

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Weekly Prescription 2nd – 7th December

Monday 2nd December

Warm Up:

10 – 2 (DOWN IN 2’S)

Plate GTOH 20/15

Ass Bike Cal

Mobility:

Internal/external shoulder mobility

Weightlifting:

12min EMOM

3 Hang Muscle Snatch

4 Behind the neck Snatch Grip Push Press

WOD:

‘Baseline’

For Time

500m Row

40 Air Squats

30 Ab Mat Sit Ups

20 Press Ups

10 Pull Ups

Tuesday 3rd December

Warm Up: 

Row 6/4 Cal as fast as you can for 5 Rounds.

Mobility: 

Strength: 

Overhead Squat

1-1-1-1-1

Front Squat

3-3-3-3-3

Back Squat

5-5-5-5-5

Use the heaviest weight each set

Sets every 1:30

WOD: 

12 min AMRAP

50 Double unders

2 Heavy snatch @80% 1RM

Wednesday 4th December

Warm Up: 

3 RDS

20m Bear Crawl

20m Crab Walk

20m Burpee Broad Jumps

Mobility: 

Gymnastic Capacity: 

5 x 30 Hollow Rocks

WOD: 

9 Rounds for time

9 front squat B: 42.5/30 G: 60/42.5 R: 70/47.5

6 clean

3 jerk

1 rope climb

Thursday 5th December

Warm Up: 

3RDS

2min AMREPS Ass Bike Cal

:20 rest

2min AMREPS Row Cal

:20 rest

2min AMREPS Double Unders

Mobility: 

Gymnastic Capacity: 

3 Sets for Max Reps:

Press Ups

WOD: 

20min AMRAP

3-6-9-12-15-etc

Deadlifts 1.5 X Body Weight

Wall balls B: 7/4 G&R: 9/7

Friday 6th December

Warm up:

Run 500m

Then

6 Dead Hang Scapula Raises

4 Jumping Pull Ups

1 x :15-:20 Top pull up hold

Mobility:

Gymnastic Capacity:

5 x 5

Strict Pull Ups with a 3-5 second negative.

Reps do not have to be unbroken

WOD:

EMOM to failure

Thrusters B: 30/20 G: 42.5/30 R: 60/42.5

Burpees B: 3 G: 5 R: 7

Saturday 7th December

Warm Up:

‘Rhianna Diamonds’ burpees.

Partner Strength: 

Pendlay Rows with a 3 sec pause at the chest

5 x 12

Partner WOD:

30min EMOM

1st min: Partner 1 has to do 13 box jumps in the first :30 and partner 2 does the same in the second :30.

2nd min: Partner 1 has to do 9 Wall Balls  in the first :30 and partner 2 does the same in the second :30.

3rd min: Partner 1 has to do 16 American KB Swings  in the first :30 and partner 2 does the same in the second :30.

4th min: Partner 1 has to do 3 Wall Walks  in the first :30 and partner 2 does the same in the second :30.

5th min: Partner 1 has to do 16 Alt DB Snatches  in the first :30 and partner 2 does the same in the second :30.

Score is total amount of Reps achieved throughout the whole 30min by the partners.

 

 

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