Weekly Prescription 2nd – 7th September

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Weekly Prescription 2nd – 7th September

Monday 2nd September
Warm Up:
Run 300m
Then
3 RDS
6 Inch worms
9 Air Squats
6 Box Jumps
Mobility:

Monostructural:
4x Small block run sprints
1:1 rest to work ratio
WOD:
“The Chief”
5 Rounds
3min AMRAP
3 Power cleans B: 42.5/30 G&R: 60/42.5
6 Push ups
9 Air Squat
1 min rest
Tuesday 3rd September
Warm Up:
3 RDS
Ass Bike 300m
10 Hang Squat Cleans
3 Wall Walks
Mobility:

Weightlifting:
8×2 Hang Squat Cleans at 80% 1RM
Sets every 1:3
WOD:
For Time
21 cal bike
15 wallballs
9 wall walks
Wednesday 4th September
Warm Up:
Burpee Diamonds
then
2 RDS
10 241 Front Squats
8 Jumping Pull Ups
Mobility:

Strength:
Front squat
3×3 @85%
2×7 @70%
Sets every 2min
WOD:
7min AMRAP
30 strict pullups or banded
ME Cal row
Thursday 5th September
Warm Up:
Run 500m
Then
3 RDS
10 Dark Places
10 Devil Press
:30 Hollow body hold
Mobility:

Weightlifting: 
15 min to find 1rm Snatch
Work on catching the snatch low and locked out, not pressing out.
WOD:
15min AMREPS
1 pullup
2 Burpee
3 Air squat
2 pull up
4 Burpee
6 Air squat
3 pull up
6 Burpee
9 Air squat
etc
Friday 6th September
Warm Up:
100 Double Unders/300 Single Skips
Then
2 RDS
7 Beat Swings
7 Extended Lever Kips
7 Tricep Dips (either from on top of the bar or a box)
Mobility:

Skill:
Muscleup progressions
Hollow body rocks
Superman rocks
Hollow body to superman
Kip swings
Kipping pull-ups
Kipping chest to bar
Jumping kipping muscleups
Kipping muscleup
Gymnastic Capacity:
7 Min EMOM
3-8 muscleups (jumping or full)
WOD:
5 min
ME kettlebell swing
B: 16/12 G: 24/20 R: 32/24
Saturday 7th September
Warm Up:
Run 1000m
10 Burpees
Run 800m
20 Burpees
Run 500m
30 Burpees
Mobility:

Partner WOD:
20-19-18-17-16-15-14-13-12-11-10 Deadlifts @ 1.5 x Average BW
25/20 Cal Ass Bike between rounds
Partner 1 Will perform 1 deadlift and then immediately do the cals on the ass bike.
Partner 2 will follow conga style.
Partner 2 will not be able to overtake partner 1.

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