Weekly prescription 1st – 6th July

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Weekly prescription 1st – 6th July

Monday 1st July
Warm Up:
300 meter Run
Then
10 Tension Swings
10 DB Clean & Jerk (5 right & 5 left)
10 V – Ups
Mobility

Strength: 
Back Squat
4 x 3 @ 85% 1RM
1 x 15 @ 55% 1RM
Sets every 2min
WOD:
14 Min AMRAP
10 TTB
14 DB Clean & Jerk
B: 15/10 G: 22.5/15 R: 25/17.5
300 meter Run
Tuesday 2nd July
Warm Up:
2 x 300 meter Row*
*aim to hit 300 on the button. If over / under, perform x amount of burpees reflective to number.
Then
3 Rounds
10 alternating KB snatch (5 right & 5 left)
10 Jumping Split Squats
:20 sec Handstand Hold
Mobility:

Athletic Capacity: 
‘Death By Thrusters’
every 30 secs perform 1 Thruster + 1 thruster for every 30 secs that goes by.
The workout finishes when you can no longer do the amount of thrusters required in the 30secs.
B: 35/25 G: 42.5/30 R: 60/42.5
WOD:
9 Min AMRAP
6 Alternating KB Snatch
6 Single Arm KB Overhead Alt Lunges
B: 16/12 G: 24/20 R: 32/24
Wednesday 3rd July
Warm Up:
500 meter odd object carry
Then
5 Burpee to Jumping Pull Ups
10 Thrusters
10 Deadlifts
5 Broad Jumps
Mobility: 

WOD: 
For Time
500 meter Run
25 Thrusters B: 45/30 G&R : 60/45
25 Pull Ups
25 Deadlift B: 80/55 G&R: 100/70
25 Box Jumps B: 20/16” G&R: 24/20”
Accessory Work / Midline:
3 x :30 seconds Weighted Wall Sit into 1:00 min Max Reps Goblet Squats @ AHAP
:30 seconds rest between rest
Thursday 4th July
Warm Up :
Sally Up with Plate
Then
3 Rounds
12 Mountain Climbers
12 Scorpion Twists
Mobility: 

Strength: 
Starting at 80/60 perform 3 deadlifts EMOM
Add 10kg per minute up to 150/100 kg
Add 2.5kg per minute until you cannot complete the 2 reps.
WOD:
For Time
100 wall balls for time *
*Every time you break or drop the ball, add 10 reps onto your score.
Friday 5th July
Warm Up:
3 Rounds
12 American KB Swings
10 KB Good Mornings
8 Burpees Over KB
Mobility: 

Strength: 
Starting at 60/40 perform 2 back squats EMOM
Add 5kg per minute up to 100/60 kg
Add 2.5kg per minute until you cannot complete the 2 reps.
WOD:
15 minutes total work in WOD
In a 5 minutes window, perform Max Reps of American KB Swings, rest 2:00 minutes mandatory then.
8 Min AMRAP
5 Deadlift B: 80/50 G: 100/70 R: 125/100
5 Burpees Over Bar
Saturday 6th July
Warm Up:
300 meter Block Run Fireman Carry Partner
Then
3 Rounds
10 Single Arm DB Thrusters (5 right & 5 left)
5 Broad Jumps
2 Rope Climbs
Mobility: 

Partner Strength:
Strict press

10 x 3 @ As Heavy As Possible

rest 90sec between sets
WOD:
HeroWOD – “31 Hero’s”
AMRAP (with a Partner) in 31 minutes
8 Thrusters B: 52.5/35 G&R: 70/50
6 Rope Climbs
11 Box Jumps B: 24/20” G&R: 30/24”
Partner run 500m with 20/15kg plate

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