Weekly Prescription 16th – 20th September

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Weekly Prescription 16th – 20th September

Monday 16th September
Warm Up:
3 RDS
:30 BB Bottom squat position hold
10 BB 241 Squats
:30 BB Bottom squat position hold
:30 sec BB top position hold
Mobility:

Strength:
20 Rep Max Back Squat
Spend 10min warming up to a max effort set of 20 unbroken reps as heavy as possible.
warm up sets should be no more than 10 reps.
WOD:
5 Rounds for Time:
25 DU
20 Push ups
15 Medball Cleans
*Wear armour for RX+
Tuesday 17th September
Warm Up:
Run 300m
then
10-1
Burpees
Press Ups
Mobility:

Gymnastic Capacity:
:90 ME Burpees
:60 rest
8x:30 Burpees at 40% of ME
WOD:
15 Minute AMRAP
9 Deadlift B: 42.5/30 G: 60/42.5 R: 70/47.5
6 HPC
3 STOH
300m Run
*Deadlift/HPC/STOH Must be done in unbroken rounds
Wednesday 18th September
Warm Up:
Ass Bike vs Air Squats
12 Round Tabata
12 x :20 on :10 off for max reps of these alternating exercises.
Mobility:

Strength:
20 Rep Max Push Press
Spend 10min warming up to a max effort set of 20 unbroken reps as heavy as possible.
warm up sets should be no more than 10 reps.
WOD:
“Jackie”
For time:
1,000-meter row
50 thrusters
30 pull-ups
Thursday 19th September
Warm Up:
Run 500m
then 3 RDS
10 Beat Swings
10 V-UPS
10 Straight arm Banded pull downs
Mobility:

Monostructural:
5 Rounds, each for time
300m Row
15/10 Cal Ass Bike
18 Wall Balls B: 74 G&R: 9/7
Rest as needed between sets
WOD:
10 Minute AMRAP
10 TTB
10 DBL DB Hang Clean & Spit Jerk B: 15/10 G: 22.5/15 R: 25/17.5
Friday 20th September
Warm Up:
For time
Row 100m
Ass Bike 200m
Run 300m
10 Plate Devil Press (with 20/15kg plate instead of DBs)
Run 300m
Ass Bike 200m
Row 100m
Mobility:

Weightlifting:
10min EMOM to achieve 3RM Muscle Snatch
10min EMOM to achieve 3RM Power Snatch
10min EMOM to achieve 3RM Overhead squat from the deck
WOD:
3 Min
Max Effort Devils Press
B: 15/10 G: 22.5/15 R: 25/17.5

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