Weekly Prescription 28th October – 2nd November

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Weekly Prescription 28th October – 2nd November

Monday 28th October
Warm Up:
Ass Bike 600m
Run 300m
10 Burpees
Mobility:

Body-Building:
4 Rounds of the following circuit
12 DBL DB Bent over rows (pick weight)
12 DBL DB Seated Shoulder Press
12 DBL DB Seated Hammer Bicep Curls
12 DBL DB Rear Delt Flyes
WOD:
OMNI NANCY
5 RDS For time
500m run
15 Overhead Squats B: 35/25 G&R: 42.5/30
Tuesday 29th October
Warm Up:
Run 500m
then
3 RDS
5 Pike Handstand press ups
8 Empty Barbell push Press
11 Deadlifts
Mobility:

WOD:
OMNI OPEN 20.3 REDO RX
For time with a 9min time cap
21-15-9
Deadlifts 102.5/70
Handstand Push Ups
then
21-15-9
Deadlifts 145/95
50FT Handstand walk between each round
OMNI OPEN 20.3 REDO Scaled
21-15-9
Deadlifts 62.5/45
Push Press 42.5/30
then
21-15-9
Deadlifts 85/62.5
Hand Release Press Ups
Wednesday 30th October
Warm Up:
Tabata – 10 RDS :20 on :10 off
Hang Muscle Cleans
Front Squats
Mobility:

Weightlifting:
15 x 1 Full Clean @ 82.5-87.5% of Your 1RM Every 1:45.
WOD:
OMNI 10 Minute Capacity Test Rx
As many reps in 10 mins as you can of:
Row, calories, 4 mins
Rest 1 min
Kettlebell Swing, 24/16 kg, 3 mins
Rest 1 min
Back Squat, males = bodyweight/females = .75 bodyweight , 2 mins
Rest 1 min
Shoulder-to-Overhead, 42.5/30, 1 min
OMNI 10 Minute Capacity Test Scaled
As many reps in 10 mins as you can of:
Row, calories, 4 mins
Rest 1 min
Kettlebell Swing, 16/12 kg, 3 mins
Rest 1 min
Back Squat, males = 0.5 bodyweight/females = 0.5 bodyweight, 2 mins
Rest 1 min
Shoulder-to-Overhead, 35/25, 1 min
Thursday 31st October
Warm Up:
10min Wacky Races
WOD:
‘Barbara’
5 rounds, each round for time, of:
20 Pull-ups (Scale to Jumping Pull Ups)
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
ROMWOD:
Do the 20min ROMWOD Session selected for the day.

Friday 1st November
2019 OMNI OPEN 20.4

Saturday 2nd November
Warm Up:
Run 800m
then 5-10 reps of every exercise in the workout
Mobility:

WOD:
‘Filthy Fifty’
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings B: 16/12 G: 24/20 R: 32/24
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 20/15
50 Back Extensions
50 Wall Balls, B: 7/4 G&R: 9/7
50 Burpees
50 Double Unders
Saturday 2nd November
POTENT: 
OMNI OPEN 20.4 Redo and strategy session.

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