Weekly Prescription 29th July – 3rd August

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Weekly Prescription 29th July – 3rd August

Monday 29th July
Warm Up:
3RDS
7 Burpee High Box traverses
Mobility:

Mono structural:
6 x 100m sprints on the rower
WOD:
2 RDS each for time
30/25 Cal Ass Bike
30 Box Jump Overs B: 20/16 G&R: 24/20
15 DB Devil Press B: 15/10 G: 22.5/15 R: 25/17.5
5 Rope Climbs
Touch the back wall to finish
Tuesday 30th July
Warm Up:
3 RDS
:30 sec dead hang
:30 sec Handstand hold
Mobility:

Strength:
5 X 5
Anderson Squats
Work up to a heavy 5RM for the day
WOD:
4 RDS
In 3min perform
300m run
In the remaining time perform max effort wall balls B: 7/4 G&R: 9/7
Wednesday 31st July
Warm Up:
Run to start position of 3KM time trial
Mobility:
Leg swing drills
Dynamic stretching drills
WOD:
3KM run for time
Post WOD:
‘Randy’
75 power snatches for time
B: 20/15 G&R: 35/25
Thursday 1st August
Warm Up:
5 Snatch Deadlifts
7 High hand muscle snatch
6 Behind the neck snatch grip strict press
Mobility:

Weightlifting:
15min to work up to a 1RM muscle Snatch
WOD:
‘Fran’
21-15-9
Thrusters B: 35/25 G&R: 42.5/30
Pull Ups
Friday 2nd August
Warm Up:
40m farmers carry
40m waiters walk (20m each arm)
40m Bear hug carries
40m burpee broad jumps
Mobility:

Strength:
8 X 4 Behind the neck seated strict press
Work up to heavy 4 for the day
Mono structural:
2km Row for time
WOD:
7 min AMRAP
Burpees to target
Saturday 3rd August
Warm Up: 
7min AMRAP

10 KB deadlifts

50m KB Farmers Carry

Working with a partner – you go I go
Mobility: 

Partner Strength: 
Pick a weight between the partners and deadlift it until you have moved 30,000/20,000 kg
Partner WOD: 

 75 x Power cleans
60 x Back squat
45 x Power clean
30 x Front squat
15 x Power clean

All at bodyweight or as heavy as possible- No racks

Only one partner working at a time.

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