Weekly prescription 5th – 10th August

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Weekly prescription 5th – 10th August

Monday 5th August
Warm up:
3 RDS
30 sec ass bike cal
30 sec air squats
30 sec dead hang from pull up bar
Mobility:

WOD:
Using two DB’s perform 6 Rounds For Time
1 x DB Strict press
5 x DB Hang power snatch
2 x DB Strict press
4 x DB Hang power snatch
3 x DB Strict press
3 x DB Hang power snatch
4 x DB Strict press
2 x DB hang power snatch
5 x DB Strict press
1 x DB Hang power snatch
B: 15/10 G: 22.5/15 R: 25/17.5
Midline:
In 60 secs perform as many toes to bar as you can
Rest 90 secs
Then in 8 rounds of 30 secs perform
40% of your max reps Every 30 secs
Tuesday 6th August
Warm up:
500m run
Then 5min rowing technique
Mobility:

Mono-structural:
12 x Row for 30 seconds at 100% effort.
2 minutes in between rounds.
Score is total distance rowed over the 12 rounds.
WOD:
9min AMRAP
5 burpees
3-6-9-12-15….
Alternating KB Snatch
B:16/10 G: 24/20 R: 32/24
Wednesday 7th August
Warm Up:
5min AMRAP
“Cindy”
5 pull ups
10 press ups
15 air squats
Mobility:

Strength:
Deadlift
3 rounds (45 total reps)
5-4-3-2-1 @ AHAP
Sets every 1:30
Increase weight every decrease in reps
Each successive set must be heavier than the first
WOD:
“Mary”
20min AMRAP
5 handstand push ups
10 alternating pistols
15 pull ups
Thursday 8th August
Warm up:
300m run
Then
Tabata
8 x :20 on :10 off
BB push press
BB Hang sumo deadlift high-pull
Mobility:

Strength:
20 Down To 1
Even Numbers – Push Ups
Odd Number – Barbell Bent Over Rows @ 0.75 x BW or as heavy as possible
WOD:
Dumbbell “DT”
5 rounds for time of –
12 deadlifts
9 hang power cleans
6 push jerks
B: 15/10 G: 22.5/15 R: 25/17.5
Friday 9th August
Warm up:
3 RDS
10 241 BB Front squats
10 241 BB back squats
10 v-ups
Mobility:
Squat therapy
See Monday’s video
Strength:
12min EMOM
Odd min – 3 front squats
Even min – 6 back squats
All at 80% of 1RM Front squats
WOD:
30 x Cals Row
“Isabel”
30 x Cal Ass bike
saturday 10th August
warm up:
100 light American KB swings for time
300m run
20 burpees
mobility:

Strength:
10 x 3 strict press AHAP
Partner WOD:
Partner DB ‘Abbatte’
For time:
Run 1 mile
42 Double DB clean and jerks B 15/10 G 22.5/17.5 R 25/17.5
Run 800m 
42 Double DB clean and jerks
Run 1 mile 

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