Weekly Prescription 15th – 20th July

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Weekly Prescription 15th – 20th July

Monday 15th July
Warm Up:
Run down to the green
Mobility:
Leg swings and warm up drills
Fitness Test:
Bleep Test
WOD:
‘Grace’
30 Clean and Jerks for time 60/42.5
Tuesday 16th July
Warm Up:
300 m run
3 rounds:
10 air squats
5 pike push ups
5 rope pull ups
Mobility:

Weightlifting:
10 x 1 EMOM full snatch @ 80% 1RM
Sets every 90 seconds
WOD:
12 Min AMRAP
5 HSPU
15 Pistols
3 rope climbs
Wednesday 17th July
Warm Up:
400m Assault bike
3 rds:
10 thrusters
5 strict press
5 OHS
Mobility:

WOD:
“Air Force” 30 min time cap
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 overhead squats
20 front squats
*4 burpees at top of each minute
B: 35/20
G&R: 45/30
Midline:
3 x 1:30 plank (weighted if wanted)
Thursday 18th July
Warm Up:
Row 400m
3 rounds:
8 back squats
8 strict press/push press/push jerk
Mobility:

Strength:
Tempo Back Squats
5 x 5 – 3 sec descent, 1 sec hold in squat
@ 70 – 75% 1 RM
every 3 minutes
WOD:
“Jelly Belly”
50 AMSU – 21 cal Ass bike/row – 10 deadlift
40 AMSU – 15 cal Ass bike/row – 8 deadlift
30 AMSU – 19 cal Ass bike/row – 6 deadlift
20 AMSU – 6 cal Ass bike/row – 4 deadlift
10 AMSU – 3 cal Ass bike/row – 2 deadlift
B: 80/50 G: 100/70 R: 125/85
TIme cap 30 mins
Friday 19th July
Warm Up:
Run 300m
3 rounds:
5 front squats
5 strict press
5 power cleans
Mobility:
 
WOD:
“Bear Complex”
1 rep:
1 Power Clean
1 front squat
1 push press
1 back squat
1 push press
5 rounds x 7 reps
*must not drop bar while completing the 7 reps
Midline:
3 x 20 Russian Twists
B: 15/10 G:20/15
Every 2 mins
Saturday 20th July
Warm Up:
Wallball Dodge ball
Setting up boxes in line at center of room
half the balls on one side and half on the other, goal is to get all the balls to one side in 5 mins
Mobility:
 
Partner Strength:
5 rounds
Farmers carry from rig to front followed by 10 Vup-gumbos
B: 20/16 G: 24/20 R: 32/24
Partner WOD:
“Tag, you’re it”
AMRAP 25 mins
Partner A: 500m run
Partner B:
10 pull-ups
10 T2B
10 OH walking lunge w/ plate (B:15/10 G&R: 20/15)
*Partner A runs while Partner B completes as many rounds as possible, switching once “tagged”

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