Weekly Prescription 22nd – 27th July

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Weekly Prescription 22nd – 27th July

Monday 22nd July
Warm up:
1k Ass Bike
then
3 rounds:
10 jumping pull ups
10 mountain climbers
5 strict press
Mobility:

Strength:
7 x 3 Back Squat @ 75-80%
Every 2 Mins
WOD:
For Time:
2 Rounds:
10 [email protected] B: 35/25 G: 42.5/30 R: 50/35
10 Pull ups
2 Rounds:
10 STOH @ B: 42.5/30 G: 50/35 R: 60/42.5
10 Pull ups
2 Rounds:
10 STOH @ B: 50/35 G: 60/42.5 R: 70/47.5
10 Pull ups
Tuesday 23rd July
Warm up:
Small Block Run
then
3 Rounds:
5 Hang snatch
5 OHS
5 Thrusters
5 Vertical Jumps
Mobility:

WOD:
3 Min AMRAP
3 Min Rest
6 Min AMRAP
3 Min Rest
9 Min AMRAP
15 Hang Power snatch
10 Burpee Box Jump
15 Thrusters
10 Burpee Box Jump
15 Hang Power Clean
10 Burpee Box Jump
15 Over Head Squats
10 Burpee Box Jump
15 Muscle Ups
B: 35/25 G+R: 42.5/30
Finisher:
4 Rounds
Every 3 mins
1 Small Block Run
Wednesday 24th July
Warm up:
400m Row
then
3 Rounds:
8 Hang Snatch
8 OHS
12 Mountain Climbers
Mobility:

Strength:
7 Rounds:
3 Position Snatch Every 2 mins
High Hang (Hip)
Low Hang (Knee)
Full Snatch (Ground)
WOD:
20 min EMOM for Max Reps
ME Row
ME Wall ball B: 7/4 G+R: 9/7
ME Back Rack Lunges B:35/25 G+R: 50/35
ME Assault Bike
Rest
Thursday 25th July
Warm up:
3 min Double Under Practice
then
3 Rounds:
10 Alt DB C&J
10 Air Squats
10 Scorpions
Mobility:

Partner WOD:
For Time (35 min time cap):
100 DBL DB Deadlifts
60 Double Unders each (Can work at same time)
80 DBL DB Hang Cleans
60 Double Unders each (Can work at same time)
60 DBL DB STOH
60 Double Unders each (Can work at same time)
40 DBL DB Thrusters
60 Double Unders each (Can work at same time)
20 DBL DB Devli Press
B: 15/10 G: 22.5/15 R: 25/17.5
Midline:
8 Rounds:
20 sec on, 10 sec off
Tabatta hollow holds
Friday 26th July
Warm up:
Tabatta
Air bike
Burpees
then
3 Rounds:
10 Jumping pull ups
20 sec HS hold
10 Push Ups
Mobility:

WOD: 
Part 1:
5 Min AMRAP
5 x Strict Pull ups
5 x Strict HSPU
Part 2:
3 Rounds
16 x DB Single Arm Bent over row (8R + 8L)
16 x DB Single arm shoulder press 8R + 8L)
Part 3:
3 rounds:
For time:
15 Feet Up on Box Press Ups
15 Box jump overs (no touch)
15 V-Ups
 
Saturday 27th July
Warm up:
Odd object block run
then
3 Rounds:
12 Kip Swings
8 Hang Cleans
8 Jerks
Mobility:

Partner Strength: 
15 mins to build a 3RM
Hang Clean + Jerk (Unbroken)
Score = combined weight between partners
Partner WOD: 
Time Cap 30 mins
1k Ass Bike/Row Buy in
3 Rounds:
30 TTB
20 DBL DB box step overs B: 15/10 G: 22.5/15 R: 25/17.5
10 Rope climbs
1k Ass Bike/Row buy out

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