Weekly prescription 9th – 14th September

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Weekly prescription 9th – 14th September

Monday 9th September
Warm Up:
Run 300 m
Then
3 Rounds:
5 box jumps
10 medball cleans
10 abmat sit ups
Mobility:

Weightlifting:
10 Rounds every 2 minutes
Clean & Jerk Complex
1 PC + 1 Hang Clean + 2 Push Jerk
start at 65%
WOD:
7 min AMRAP
15 Wall Balls B: 7/4 G/R: 9/7
20 OH med ball lunge
25 med ball sit ups
Tuesday 10th September
Warm Up:
3 min double under practice
then
3 Rounds:
10 Goodmornings
10 Romanian deadlifts
5 wallballs
Mobility:

Strength:
Deadlifts
5×3 @ 85% 1RM
2×7 @ 70% 1RM
sets every 2 mins
WOD:
3 Rounds for Time
15 Deadlifts – B:70/40 G:90/60 R:100/70
30 Wallballs – B:7/4 G:9/7
60 Double Unders – scale to 120 SU or 30 DU
Wednesday 11th September
Warm Up:
5 box jumps
5 thrusters
5 pull ups
5 push jerks
5 piked handstand push ups
Remembrance WOD:
For Time:
2001 m Run/Row
11 Box Jumps (24/20)
11 Thrusters B: 45/35 G:60/42.5 R:65/47.5
11 Chest to Bar Pull Ups
11 Power Cleans
11 Handstand push ups
11 KB swings (american) – (B:16/12 G:24/20 R:32/24
11 T2B
11 Deadlifts
11 Push Jerks
2001 m Row/Run
Thursday 12th September
Warm Up:
Row 400m
then
3 Rounds:
5 clean deadlift
5 clean pulls
10 muscle cleans
Mobility:

Gymnastic Capacity:
Box Jumps
1 min ME Box jump
rest 90 sec
8 x 30 sec box jumps @ 40% max
B:20/16 G:30/24 R:34/30
* R is 30 in box with 20kg plate
WOD:
EMOM 15min
1: 45 Sec handstand hold
2: 45 sec plank
3: 10 v-ups
Friday 13th September
Warm Up:
Row 300m
then
3 rounds:
10 Mountain climbers
5 burpees
5 OH squats
Mobility:

Monostructural:
6 Rounds
400m row sprint
20/15 Cal ass bike sprint
rest as second group goes
WOD:
For time
21-15-9
OH squats B: 35/20 G+R: 42.5/30
bar hopping burpees
Saturday 14th September
Warm Up:
Wacky races 10 mins
include the burpee over wall
Mobility:

Gymnastic Capacity:
15 Min rope climb progressions
for those comfortable with rope climbs – start working on legless
Partner WOD:
21 Min AMRAP
Parter 1 rows/ass bike for cal while
Partner 2:
15 DBL DB Front Squats AHAP
6 Burpee over wall
body weight lunge back to rower
and then switch partners
At mins 7 & 14 everyone does 300 m run

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