Weekly prescription 26th – 31st August

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Weekly prescription 26th – 31st August

Monday 26th August
Warm Up:
3 rounds
:30 sec ass bike
8 power cleans
60m run
Mobility:

Monostructural:
8 x 45 sec Assault bike for calories
WOD:
3 Rounds for Time
400m run
21 Power cleans B: 42.5/30 G: 60/42.5 R: 70/52.5
Tuesday 27th August
Warm Up:
Run 500m
Then
3 RDS
5 pike HSPU/HSPU
10 shoulders taps
30 sec handstand hold
Mobility:

Gymnastic Skill:
Toes to bar/hanging knee raise
Gymnastics Capacity:
60 sec max toes to bar
Rest 90 sec
8 x 30 sec toes to bar @ 40% max
WOD:
5 min AMRAP
ME HSPU
Wednesday 28th August
Warm Up:
Ass bike 500m
Then 3 RDS
10 Muscle snatch
10 behind neck snatch Strict press
10 Overhead Squats
Mobility:

Weightlifting:
10min to achieve a 3RM behind neck snatch Strict press
WOD:
20 min AMRAP
10 double DB snatch B: 15/10 G: 22.5/15 R: 25/17.5
5 double DB box step-overs B: 20/16 G&R: 24/20
10 double DB thrusters
5 double DB box step-overs
Thursday 29th August
Warm Up:
3min double under practice
Then 3 RDS
5 front rack DB lunges
5 overhead DB lunges
5 regional standard DB lunges
Mobility:

WOD:
15 min AMRAP
30 DU
10 Regional Standard DB OH Lunge B: 15/10 G: 22.5/15 R: 25/17.5
Midline: 
16 RND Tabata – :20 on :10 off alternating between the two exercises
Med Ball Russian Twists
Hollow Body Holds/Rocks
 
Friday 30th August
Warm Up:
Run 300m
Then 3 RDS
7 banded good mornings
5 Inch worms
3 Deadlifts B: 60/42.5 G&R: 80/52.5
Mobility:

Weightlifting:
10 x 3 Banded deadlifts
@ 70-80% 1RM with green band
WOD:
5 Rounds For Time
300m run
50 DU
Saturday 31st August
Warm Up:
Run 300m while partner ass bikes
Then
Without dropping the bar in pairs
5 power cleans each
5 front squats each
5 shoulder to overhead each
5 back squats each
Mobility:

Partner WOD:
3 reps Every 90sec x 5 minutes of bear complex B: 42.5/30 G&R: 60/42.5
2 reps EMOM x 5 minutes of bear complex B: 52.5/35 G&R:80/52.5
1 rep EMOM of bear complex
When you get to the single reps add 2.5kg per minute until you fail to complete the complex.
The BEAR complex consists of a power clean, front squat, push jerk (lower the bar to your back), back squat, rack jerk, and finally back to the floor.
Partner 1 completes the reps then partner 2

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