Weekly Prescription 3rd – 8th February

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Weekly Prescription 3rd – 8th February

Monday 3rd February

Warm Up: 

Ass Bike 500m

Row 500m

Run 500m

Mobility: 

Monostructural: 

For Time

Assault bike 1000m

Row 1000m

Run 1000m

WOD: 

3 Rounds for time

10 Overhead Squats B: 42.5/30 G&R: 60/42.5

50 Double Unders

Tuesday 4th February

Warm Up: 

Tabata 12 x :20 on :10 off

alternate between

Pull Up

Press Up

AMSU

Air Squat

Mobility: 

Strength: 

7-7-7-7-7

Deficit Deadlift

Go as heavy as you can on each set

Score is the total amount lifted over the 35 reps

WOD: 

‘Angie’

For Time

100 Pull Ups

100 Press Ups

100 AMSU

100 Air Squats

Wednesday 5th February

Warm Up: 

Run 500m

Mobility: 

Monostructural: 

4 X 500m Row each for time

Rest as needed between sets

WOD: 

For max reps in each round

4 min AMREPS

20 Burpees

ME Double Unders

Rest 1 min

4 min AMREPS

18 Burpees

ME Wall Balls B: 7/4 G&R: 9/7

Rest 1 min

4 min AMREPS

15 Burpees

ME Kettlebell Swings B: 16/12 G: 24/20 R: 32/24

Rest 1min

4 min AMREPS

12 Burpees

ME Rope Climbs

Thursday 6th February

Warm Up: 

3 RDS

10 DBL DB Deadlifts

:45 DBL DB Hold

Mobility: 

Olympic Lifting: 

‘Gwen’

15-12-9

Clean and Jerk

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same weight for each set. Rest as needed between sets.

WOD: 

100 Thrusters for time

B: 35/25 G&R: 42.5/30

Friday 7th February

Warm Up: 

Run 300m

then 4 min Wall Walk technique/scaling options/confidence

Mobility: 

Monostructural: 

‘Tailpipe’

3 Rounds for time with a partner

Partner 1: rows 250m

Partner 2: Single Front Rack Kettlebell Hold B: 20/16 G: 24/20 R: 32/24

WOD: 

5 Rounds for Time

10 Wall Walks

10 Toes To Bar

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

Saturday 8th February

Warm Up: 

5 min Double Under practise

Mobility: 

Pre-WOD: 

For Time:

Run 1 Mile

then

50 Double Unders

50 AMSU

40 Double Unders

40 AMSU

30 Double Unders

30 AMSU

20 Double Unders

20 AMSU

10 Double Unders

10 AMSU

Partner WOD: 

For time:

Row, 1000 m

75/50 Assault Bike Calories

50 Box Jump Overs, 24/20 in

75/50 Assault Bike Calories

Row, 1000 m

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