Weekly prescription 13th – 18th April

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Weekly prescription 13th – 18th April

Monday 13th April

Warm Up: 

3 RDS For time

20 Alternating hand to toes

15 Russian KB Swings

20 Alternating T-Plank Extensions

Mobility: 

Prison Strength: 

1-1-1-1-1

Bicep Curl 21’s

WOD: 

‘At Home Murph’

For time

60 Burpee Buy In

then split up as you want

300 Air Squats

200 Press Ups

100 Bent over rows

then

60 Burpees Cash Out

 

Tuesday 14th April

Warm Up: 

Tabata 16 x :20 on :10 off

Jumping Jacks

Get Ups

Mobility: 

Midline: 

For time:

100 T-Plank ball Juggles – Scale to 100 Plank Shoulder Taps

Rest 1 min

60 1 and a half Squats

Rest 2 mins

Max Effort Wall Sit

WOD: 

‘At Home – The Chief’

For 5 cycles:

AMRAP in 3 mins of:

3 Power Cleans at 50/30 or above; 6 Power Cleans at 40/30 or above; 9 Power Cleans at 30/20 or above; 12 Power Cleans at 20/10 or above

6 Push-ups

9 Air Squats

Rest 1 min between each cycle. For each cycle restart the AMRAP. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

 

Wednesday 15th April

Warm Up: 

4min AMRAP

12 Goblet Squats

:30 Plank

12 GTOH

Mobility: 

Prison Strength: 

10-10-10-10-10

Weighted Overhead Tricep Extension

WOD: 

18min AMRAP

15 Right Arm Weighted Push Press

20 V-ups

15 Left Arm Weighted Push press

20 Back Extensions

15 Weighted Sit Ups

 

Thursday 16th April

Warm Up: 

6 min EMOM

10 Devil Press

Mobility: 

Monostructural: 

Tabata 8 x :20 on :10 off

Toe Taps

Squat Thrusts

Tuck Jumps

Double Unders/Single Skips/Jumping Jacks

WOD: 

15min EMOM

12 Deadlifts

9 Goblet Squats

6 Push Jerk

 

Friday 17th April

Warm Up: 

For Time:

100 Jumping Jacks

80 Squat Thrusts

60 Air Squats

40 Ab Mat Sit Ups

20 Press Ups

Mobility: 

Prison Strength: 

10-10-10-10-10

Muscle Clean and Press

WOD: 

Support Your Local Box Fundraiser – Workout 2
For time:
100 Double Unders – Scale to 200 Single Skips or 100 Jumping Lunges
21 Burpees
75 Double Unders – Scale to 150 Single Skips or 75 Jumping Lunges
15 Burpees
50 Double Unders – Scale to 100 Single Skips or 50 Jumping Lunges
9 Burpees

Saturday 18th April

Warm Up: 

10 RDS

‘beat your partner’

Score more reps than your partner in :45, 15 sec rest between sets

Burpees

Ab mat sit ups

Squat thrusts

Jumping Jacks

Jumping Lunges

Mobility: 

Partner WOD 1: 

300 Thrusters

200 Devil Press

100 Overhead Lunges

Share the workload as needed – only one partner working at a time – Workload does not need to be done in order.

Partner WOD 2: 

‘Don’t put the weight down’

13min AMRAP

3,6,9,12,15,18,21….

Front Squat

Back Squat

Partner 1 does 3 front squat and then 3 back squat, then partner 2 repeats this. Both partners do 6, then 9 and so on till the time is up. If anyone puts the weight down, then both partners start at the beginning again.

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