Weekly Prescription 17th – 22nd June

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Weekly Prescription 17th – 22nd June

Monday 17th June
Warm Up:
Tabata: Plate hops, split squat jumps
then
3 Rounds:
10 Barbell back squats
10 Jumping pull ups
12 Mountain climbers
Mobility:

Strength:
Back Squat
4×4 @80% of 1rm
1×10 @55% of 1rm
Sets every 2min
WOD:
12 Min AMRAP
50 Double Unders
18 Pull Ups
18 Single Arm OH DB Lunge B: 15/10 G: 22.5/15 R: 25/17.5
Tuesday 18th June
Warm Up:
500m Med ball run
THEN
3 Rounds:
10 Standing med ball throws
12 Air squats
20 second HS holD
mobility:

Gymnastic Strength:
Handstand Push Up
3x ME Strict HSPU
+
12-15 DBL DB Push Press
Rest 3 mins between sets
Partner WOD:
18 Min AMRAP
In Pairs
30 V-ups
50 Wall Balls B: 7/4 G&R: 9/7
500m Run
*Break up v-ups and Wall Balls however, both run
*Ball MUST NOT touch the ground throughout 18 mins
Wednesday 19th June
Warm Up:
300m Run
then
3 Rounds:
10 Barbell good mornings
5 Hang power cleans
5 Hang squat cleans
Mobility:

Strength:
Deadlift
20 mins find 3rm
WOD:
For Time
15 Power Cleans B: 60/42.5 G&R: 70/47.5
30 Bar Hopping Burpees
15 Squat Cleans
Thursday 20th June
Warm Up:
400m ass bike
then
3 Rounds:
20 Second hang from bar
10 Barbell push press
3 Barbell split jerks
Mobility:

Strength:
6 Rounds @70% of 1rm Jerk
2 Push Press + 1 Split Jerk
sets every 2:00
WOD:
10 Min AMRAP
7 Strict Pull Ups
14 Push Press B: 35/25 G&R: 42.5/30
21 Box Jumps B: 20/16 G&R: 24/20
Friday 21st June
Warm Up:
400m row
Then
3 Rounds:
1 Rope climb
20 shoulder taps (R+L=1)
12 Mountain climbers
Mobility:

WOD:
4 Rounds
24/18 Cal Ass Bike/Rower
Accumulate 3min in Handstand hold – Scale to Plank hold
3 Rope Climbs
Midline:
Handstand Push Up
50 HSPU For Time
Saturday 22nd June
Warm Up:
3 mins DU practice
then
3 Rounds:
20 Second HS hold
10 Air squats
7 Pike push ups
mobility:

Partner Strength:
Work to a 10RM Walking Barbell Lunge (5 per leg)
Partner WOD:
20 Min Increasing Ladder
1 x Front Rack Lunge B: 52.5/35 G&R: 60/42.5
1 x Push Press
1 x Burpee
Partner 1 completes a full round before partner 2 goes. Increase reps by 1 each round until 20 minutes.

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