Weekly Prescription 14th – 19th October

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Weekly Prescription 14th – 19th October

Monday 14th October
Warm Up:
5 RDS
10 American KB Swings
7 Goblet Squats
3 KB Push Press (each side)
Mobility:

Strength:
50m DB KB Overhead carry B: 16/12 G: 24/20 R: 32/24
10-9-8-7-6-5-4-3-2-1 deficit pushups between each overhead carry
WOD:
300 Russian KB Swings B: 16/12 G: 24/20 R: 32/24
EMOM – 3-5 Burpees
At zero minute perform burpees
Tuesday 15th October
Warm Up:
Run 500m
then
2 RDS
5 Power Clean and Push Jerk
5 Power Snatch
5 Burpees over the bar
Mobility:

WOD:
OMNI OPEN 20.1 Retest
10 RDS For time
8 Ground to Overhead
10 Bar Facing Burpees
B: 30/20 G&R: 45/30
15min Time Cap
Wednesday 16th October
Warm Up:
300m run
then
Burgener Warm Up
Mobility:

Athletic Capacity:
As many reps as possible in 10 mins of:
30 Snatches B: 20/15 G&R: 35/25
30 Snatches B: 35/25 G&R: 60/42.5
30 Snatches B: 60/42.5 G&R: 80/47.5
Max reps in time remaining, Snatch B: 80/47.5 G&R: 100/55
Goal is to strategise this WOD.
Split the first set into two.
Break the second set into 5’s or 3’s
Singles after that
WOD:
10 Rounds For Time
10 x DB Snatches B: 15/10 G: 22.5/15 R: 25/17.5
10 x Med Ball Sit Ups
Thursday 17th October
Warm Up:
Run 500m
then
Alternating Tabata – 8 RDS :20 ON :10 OFF
Pike HSPU
V-UPS
Mobility:

Gymnastics:
12 MIN EMOM
1ST MIN – 5-10 HSPU
2ND MIN – 5-10 TTB
3RD MIN – 10-15 Jumping Pull Ups, 9-12 Pull Ups, 5-10 C2B Pull Ups
WOD:
15min AMREPS
Thrusters B: 35/25 G&R: 45/30
Every Even Minute – 8 Air Squats
Every Odd Minute – 4 Burpees

Friday 18th October
OMNI OPEN 20.2

Saturday 19th October
Warm Up:
Wacky Races
Mobility:

Partner Strength:
8 RDS
3 x Strict Pull Ups
3 x Strict HSPU
Partner 1 starts on the pull ups and partner 2 on the HSPU. Alternate between between these until 8 RDS have been completed.
Partner WOD:
20 Min AMRAP
Partner 1 does 1 x Round of DT B: 50/35 G&R: 70/47.5
While Partner 2 does 2 x Rounds of Cindy
This equates to 1 Round.
Post number of rounds to comments
Saturday 19th October
POTENT:
20.2 – Retest/First time/strategy focus
In today’s POTENT we will be going over the best strategy to perform 20.2. This will be an opportunity for athletes to perform the WOD for the first time, or REDO from yesterday.
After having a day to mull over the WOD we will be best poised to provide strategy advice and there will be a bit more of a relaxed atmosphere to do the workout.

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