Weekly Prescription 8th – 13th July

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Weekly Prescription 8th – 13th July

Monday 8th July
Warm up:
300m Block Run
then
3RDS of
10 Barbell Power Clean
10 Barbell Strict Press
5 Jumping Pull Ups
Mobility:

Strength:
15min to a heavy 2 OHS from the rack.
WOD:
7/7 Memorial WOD
For time with a running clock
0-1 min – Rest in Silence
1-2 – 7 Squat Cleans B: 35/25 G&R: 50/35
2-3 – 7 Strict Press
3-4 – 5 Overhead Squats
4-7 – 52 Pull Ups
At minute 7 perform 3 x big block runs.
Must move on at the start of each minute regardless of reps completed.
Tuesday 9th July
Warm Up:
400m Row
then 3RDS of
10 Barbell Good Mornings
10 Barbell Deadlifts
5 Broad Jumps
Mobility:


Gymnastics:
15min to find a max height box jump.
WOD:
For time
10-1
Deadlifts B: 80/50 G: 100/70 R: 125/85
Burpees over the bar
Wednesday 10th July
Warm Up:
400m Ass Bike
then 3RDS of
20 DU’S/40 Single skips
10 KB Swings
10 KB Lunges
Mobility:

Partner WOD:
In pairs for time:
100 Cal Row
100 DU’s
100 Wall Balls B: 7/6 G&R: 9/7
100 DU’s
100 KBS B: 16/12 G: 24/20 R: 32/24
100 DU’s
100 Cal Ass Bike
100 DU’s
100 KB Lunges – Overhead if possible
100 DU’s
Split work up anyway you like
Thursday 11th July
Warm Up:
Big Block Run
then 3 RDS of
10 Barbell Back Squats
5 HR Push Ups
5 Strict Press
Mobility:

Strength:
Back Squat
5 RDS
E2MOM
2 @ 85-90% 1RM
WOD:
For Time
100 Push Press* B: 30/25 G&R: 40/30
*Every break perform small block run
Friday 12th July
Warm Up:
Small Block Run
then 3RDS of
5 Power Snatch
5 Overhead Squats
5 Pull ups
Mobility:

Weightlifting Complex:
5 RDS – Sets every 2min
1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat
WOD:
For Time
21-15-9
Overhead Squats B: 35/25 G&R: 42.5/30
Chest to Bar Pull Ups
Midline:
8 RDS
:40 secs on :20 secs off
Hollow Body Hold
Saturday 13th July
Warm Up:
1min Duck Walk Tag
1 Min bear walk Tag
1 min Crab walk tag
then 2RDS of
10 KB Deadlift
10 Knees to chest
3 Rope pull ups
Mobility:


Strength:
Deadlift
5RDS Sets every 1:30
3 @ 75% 3RM
2 sec pause at the knee
maintaining good form/positions
PartnerWOD:
30min AMRAP in pairs
30 Deadlifts B: 60/42.5 G&R: 80/50
30 Toes to bar
5 Rope Climbs
30 Hand Release Push Ups
30 Pistols
Split the work as you like

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