Weekly Prescription 21st – 26th October

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Weekly Prescription 21st – 26th October

Monday 21st October
Warm Up:
Tabata – 8 x :20 on :10 off
Jumping Pull Ups
American KB Swings
Mobility:

Athletic Capacity:
2min AMREPS
Overhead Squats B: 20/15 G&R: 30/20
1min Rest
2min AMREPS
Overhead Squats B: 30/20 G&R: 40/30
1min Rest
2min AMREPS
Overhead Squats B: 40/25 G&R: 60/40
1min Rest
2min AMREPS
Overhead Squats B: 50/30 G&R: 80/50
WOD:
3 RDS For time
500m run
21 American KB Swings B: 16/12 G: 24/20 R: 32/24
12 Pull Ups
Tuesday 22nd October
Warm Up:
500m Run
then
2 RDS
50 single unders
4 DBL DB Thrusters
10 Hamstring stretch
6 Kipping Hanging Knee raises/kipping T2B
Mobility:

REDO WOD:
2019 OMNI OPEN 20.2 RX
20min AMRAP
4 DBL DB Thrusters G&R: 22.5/15
6 Toes To Bar
24 Double Unders
2019 OMNI OPEN 20.2 Scaled
20min AMRAP
4 DBL DB Thrusters B: 15/10
6 Hanging Knees Raises
24 Single Unders
Wednesday 23rd October
Warm up:
In pairs/threes
5min AMREPS OF Ass Bike Cal
Mobility:

Gymnastic Skill:
Bar Muscle Ups
Gymnastic Capacity:
In 60 sec perform ME Bar Muscle Ups
Rest 90 sec
then perform 8 RDS of 30 sec to complete 40% of the ME recorded in the 60 secs.
WOD:
3 RDS of Max reps in 1 min intervals of the following:
1. ME Wall Balls B: 7/4 G&R: 9/7
2. Box Jumps b: 20/16 G&R: 24/20
3. Sumo Deadlift High Pulls B: 20/15 G&R: 35/25
4. ME Assault Bike Cal
5. Rest
Thursday 24th October
Warm Up:
10 MIN Row technique
Mobility:

Monostructural:
Row
5 x 250m
Rest as needed
WOD:
For Time:
100 Air Squats
4 Rope Climbs
75 Air Squats
3 Rope climbs
50 Air Squats
2 Rope Climbs
25 Air Squats
1 Rope Climb
Friday 25th October
2019 OMNI OPEN 20.3

Saturday 26th October
Warm up:
Run 500m
then
3 RDS
10m Crab Walk
10m Bear Crawl
10m Burpee Broad Jumps
Mobility:

Partner Strength:
30 SEC ON 30 SEC OFF FOR 10 RDS
Partner A performs deadlift hold while partner B does 1 Deadlift
Partner B then performs deadlift hold while partner A does 2 deadlifts.
Partner A performs deadlift hold while partner B does 3 deadlifts.
So on until the 30 sec finishes.
Rest for 30 sec and then pick up from where you left off in the next 30sec.
Only the partner doing the deadlifts can place it on the ground during the 30.
Partner WOD:
For Time:
1. Row 2000m (switch every 250m)
then
8 RDS Synchro
5 TTB
5 Push Ups
2. 80 Wall Balls B: 7/4 G&R: 9/7
then
8 RDS Synchro
5 TTB
5 Push Ups
3. 80 Thrusters B: 35/25 G&R: 42.5/30
Then
8 RDS Synchro
5 TTB
5 Push Ups
4. 80 Box Jumps B: 20/16 G&R: 24/20
Saturday 26th October
POTENT
2019 OMNI OPEN 20.3 REDO

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