Weekly Prescription 11th – 16th May

  1. Home
  2. /
  3. WOD
  4. /
  5. Weekly Prescription 11th – 16th May

Weekly Prescription 11th – 16th May

Monday 11th May

Warm Up: 

3 RDS

12 Mountain Climbers

10 Kosack Squats

8 T-Plank to Downward Facing Dog

Mobility: 

Prison Strength: 

Arnold Press Superset With 3 Way Shoulder Complex

15-15-15

WOD: 

13 Min AMRAP

11 Deadlifts

9 Hang Power Cleans

7 Shoulder to Overhead

 

Tuesday 12th May

Warm Up: 

5 Min AMRAP

20 Jumping Jacks

15 Split Squat Jumps

10 Jumping Air Squats

Mobility: 

Prison Strength: 

21’s Bicep Curls Superset with Tempo Dumbbell Bench Press

21/15-21/15-21/15

WOD: 

For time

30 Man Makers

 

Wednesday 13th May

Warm Up: 

30 Devil Press For Time

Mobility: 

Prison Strength: 

1 and 1/2 Goblet Split Squat (Each Side) Superset with Weighted Around the Head

15-15-15

WOD:

For Time

50-40-30-20-10

Kettlebell Swing

Thruster

 

Thursday 14th May

Warm Up: 

12-9-6-3

Squat Clean Thrusters

Alternating Snatches

Mobility: 

Prison Strength: 

1 and 1/2 Shoulder Press Superset with Hang Squat Cleans

15-15-15

WOD: 

For time:

100 Double Unders

then

3 rounds of:

20 V-ups

30 Back Extensions

40 Russian Twists

Plank Hold, 1 min

then

100 Double Unders

 

Friday 15th May

Warm Up: 

Tabata – 16 x :20 on :10 off

Squat Thrusts Vs High Knees

Mobility: 

WOD: 

‘Tommy Mac’

2 rounds for time of:

12 Burpees

12 Thrusters

12 Burpees

12 Power Snatches

12 Burpees

12 Push Jerks

12 Burpees

12 Hang Squat Cleans

12 Burpees

12 Overhead Squats

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire. MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan. He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.

Finisher: 

100 Ab Mat Sit Ups for time

 

Saturday 16th May

Warm Up: 

7min AMRAP

15 AMSU

15 Back Extension

15 Side Plank Raises R

15 Side Plank Raises L

:60 Plank

Mobility: 

Partner WOD: 

6 RDS for time (Both Partners working at the same time)

18 Renegade Rows

10 DB Box Step Ups

18 Dynamic Press Ups

10 Weighted Kosack Squats

2min Rest

Then

4 RDS for time (Partners do you go I go, round for round)

100 Double Russian KB Swings

Every minute on the minute both partners have to perform 3 Dark Place

2min Rest

then

2 RDS for time

60 Alternating DB Snatches (Break Up as needed)

15 Front Squat (Done together and has to be unbroken)

60 Alternating Clean and Jerk (Break Up as needed)

15 Back Squat (Done together and has to be unbroken)

60 Alternating Thrusters (Break Up as needed)

15 Overhead Squat (Done together and has to be unbroken)

 

 

Share This

Related Posts

Menu