Weekly prescription 23rd – 27th September

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Weekly prescription 23rd – 27th September

Monday 23rd September
Warm Up:
Ass bike 500m
then
2 RDS
5 Hang Muscle Clean
4 Hang Power Clean
3 Hang Squat Clean
2 Front Squat
1 x 10 sec bottom front squat hold
Mobility:

Monostructural:
Ass bike max cal in 30 sec
x 6 RDS
Rest as needed
WOD:
3 X 3 Minute AMREP
Hang Squat Cleans
Round 1 @ 60% 1RM
Round 2 @ 70% 1RM
Round 2 @ 80% 1RM
1 Minute rest between sets
Tuesday 24th September
Warm Up:
2 RDS
Run 300m
Ass bike 400m
Row 200m
Mobility:

Weightlifting:
‘Clean Ladder’
Every 90 sec perform 1 clean until you cannot perform the rep
Start at the following weights and progress by B: 5KG G: 7.5KG R: 10KG:
B: 42.5/30 G&R: 60/42.5
WOD:
20 Minute AMRAP
3 Thruster B: 42.5/30 G: 60/42.5 R: 70/47.5
1 Legless Rope Climb
*Thursters increase by 3 reps each round
Wednesday 25th September
Warm Up:
Tabata (8 x :20 on :10 off)
alternate between the following exercises
Burpees
Box Jumps
Mobility:

Gymnastics:
In 90 secs perform ME Ring Dips
rest 60 secs
then perform 40% of the ME every 30 sec for 8 rounds
Scale dips to suit
WOD:
10 Minute AMRAP
Power Cleans B: 42.5/30 G: 60/42.5 R: 70/47.5
Ring Dips (Scale to suit)
Thursday 26th September
Warm Up:
Run 500m
then
3min AMRAP
10 KBS
10 FS
6 Mountain climbers
Mobility:

Strength:
20 Rep Max Front Squat
Spend 10min warming up for the 20 RM
Do not do more than 10 reps in the warm up sets
WOD:
For Time
75 KB Swings B: 16/12 G: 24/20 R: 32/24
1 Mile Run (3x500m)
75 KB Swings
Friday 27th September
Warm Up:
Rihanna ‘Diamonds’
then
3 RDS
5 Pull Ups
10 Press Ups
15 Air Squats
Mobility:

Strength:
20 Rep Max Thruster
Spend 10min warming up for the 20 RM
Do not do more than 10 reps in the warm up sets
WOD:
“Half – Cindy”
10 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Saturday 28th September
Warm Up:
Wacky Races
Mobility: 

Kettlebell technique: 
Spend 15min working through all the following techniques used in the upcoming WOD:
Suitcase KB Deadlifts
Russian KB swings
KB Hang Power Cleans
KB Hang Power Snatches
KB Thrusters
KB Strict press
Partner WOD: 
20 Min AMRAP
With one KB as heavy as possible perform in a ‘you go, I go’ format:
Right arm: 10 suitcase deadlifts, 8 hang power cleans, 6 hang power snatches, 4 thrusters, 2 strict presses
Left arm: 10 suitcase deadlifts, 8 hang power cleans, 6 hang power snatches, 4 thrusters, 2 strict presses
Once you pick up the KB you cannot pass it to your partner until you have completed the complex on that side. Partner 1 will perform the complex on the right arm and then hand the KB to the other partner to perform on the same side. Once partner 2 has completed their complex on the right arm they will hand the KB back to partner 2 to perform it on their left side. So on and so forth.
The KB is not allowed to touch the floor for the entire 20min. Penalty for dropping the KB is 10 burpees each which can be performed at the same time.

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