Weekly Prescription 6th – 11th January

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Weekly Prescription 6th – 11th January

Monday 6th January

Warm Up: 

Run 500m



‘Tabata Something Else’

8 x :20 on :10 off for each of the following exercises:

Pull Ups

Push Ups

Ab Mat Sit Ups

Air Squats



5 Squat Cleans B: 60/42.5 G&R: 70/47.5

5 Burpees over the bar


Daily EMOM prescription: 

Every 1 min for 10min perform

1 Squat Clean as heavy as possible


Tuesday 7th January

Day 1 of our 4 week Challenge

Warm Up: 

Bring Sally Up


Power lift testing: 

Back Squat


Fitness Testing WOD: 


75 Power Snatches for time

RX: 35/25


Daily EMOM prescription: 

Every 1min for 10min perform

1 Muscle Up – either bar or rings. Scale to suit.


Wednesday 8th January

Warm Up: 

20/15 Cal Ass Bike



10 Barbell Good Mornings

10 Stiff legged Deadlifts

20 Flutter Kicks



Each for time:

Row 500 m

Row 400 m

Row 300 m

Rest 2 mins between efforts.


‘Fight Gone Bad’

3 RDS of 1 min stations for max reps

  1. Wall Balls B: 7/4 G&R: 9/7
  2. Sumo Deadlift High Pulls B: 25/20 G&R: 35/25
  3. Box Jumps B: 20/16 G&R: 20
  4. Push Press B: 25/20 G&R: 35/25
  5. Row Calories
  6. Rest


Daily EMOM prescription: 

Every 1 min for 12 mins, alternating between:

2 Front Squats, pick load

4 Back Squats, same load


Thursday 9th January

Day 2 of our 4 week challenge

Warm up: 

Rihanna ‘Diamonds’


Olympic lifts testing: 

EMOM for 10 minutes: Snatch Complex
1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat
EMOM for 10 minutes.
Bar leaves ground on Power Snatch and does not touch until after the OHS.
This is a complex.


Fitness testing WOD: 

CrossFit Open 12.1

As many reps as possible in 7 mins of:

Burpee to target

This workout begins from the standing position. The athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 mins.


Daily EMOM prescription: 

Every 1 min for 10 mins do:

10 Double Russian Kettlebell Swing

Pick as heavy a weight as possible


Friday 10th January

Warm up: 

Run 500m

500m Row

500m Ass Bike


Gymnastic & Monostructural: 

3 rounds for time of:

50 Double Unders

Handstand Hold, 2 mins

35 AbMat Sit-ups


For time:

10 Power Cleans B: 50/35 G&R: 70/47.5

50 Air Squats

10 Front Squats

50 Air Squats

10 Push Jerks

50 Air Squats

10 Clusters


Daily EMOM prescription: 

Every 2 mins for 12 mins:
5 Back Squats
Pick load – but try to go as heavy as possible
Saturday 11th January
Warm Up: 
Wacky Races
Partner Strength: 
15min to work up to a heavy
Bear Complex
1 Power Clean
1 Front Squat
1 Jerk
1 Back Squat
1 Jerk
Partner WOD: 
Take the average weight of the bear complex between the two partners and then divide it by .75.
With this weight perform
50 Modified Bear complexes for time
The complex must start with a Hang Power Clean.
As soon as the bar is taken off the ground for the first rep it is not to be dropped again until the 50 reps have been completed.
If the bar is dropped, both partners have to do a 300m penalty run.
Saturday 11th January
Day 3 of our 4 week challenge
Warm Up: 
Shoulder dislocates and pass throughs
Power lifts testing: 
Strict Press
Use the heaviest weight you can for each set.
Rest as needed between sets.
Fitness Testing WOD: 
Row 2km for time
Daily EMOM prescription: 
Every 1 min for 10 mins:
10 Toes-to-bars

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