Weekly Prescription 18th – 23rd May

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Weekly Prescription 18th – 23rd May

Monday 18th May

Warm Up: 

Bring Sally Up

Mobility: 

Gymnastic: 

For Time

100 Ab Mat Sit Ups

50 Burpees

Max Effort Plank

WOD:  

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean
Strict Press
Monday 18th May
Prison Strength: 
15-15-15
Tempo Bench Press Superset with Dumbbell Bent over Row
15-15-15
Dynamic Press Ups Superset with Dumbbell Bent over Row
15-15-15
Dumbbell Chest Flye Superset with Dumbbell Bent over Row

Tuesday 19th May

Warm Up: 

Tabata Versus

Air Squat vs T-Plank shoulder taps

Mobility: 

Athletic Capacity: 

‘Death By Thruster’

With a continuously running clock perform:

1 Thruster in the first 1 min,

2 Thrusters in the second 1 min

3 Thrusters in the third 1 min …

Continuing this for as long as you are able.

WOD: 

50-40-30-20-10 reps, for time of:

Alternating Dumbbell Snatch

Goblet Squat

 

Tuesday 19th May

Midline Madness: 

12-12-12-12

Weighted Glute Bridge

Then

For time:

100 Hand To Elbow Planks

80 AbMat Sit-ups

60 Russian Twists

40 Leg Raises

20 V-ups

 

Wednesday 20th May

Warm Up: 

3RDS

10 Deadlifts

10 AMSU

10 Step Ups

10 Thrusters

Mobility: 

Prison Strength: 

15-15-15

Tempo Front Squat Superset with 1 & 1/2 Goblet Split Squats

WOD: 

For time:

10 Strict Press

15 Overhead Squats

20 Push Press

25 Front Squats

30 Push Jerks

35 Back Squats

Go as heavy as you can

 

Wednesday 20th May

Prison Strength: 

15-15-15

Tricep Dips Superset with Bicep Curls

15-15-15

Skull Crushers Superset with Hammer Curls

15-15-15

Overhead Tricep Extensions Superset with Bicep 21’s

 

Thursday 21st May

Warm Up: 

‘Roxanne’

Mobility: 

Gymnastic: 

Max Effort Handstand Push Ups

Scale to:

Using an ab mat.

Putting some plates under the ab mat

Pike Handstand Push ups

WOD: 

‘Kalsu-ish’

For time:

100 Thrusters

Every 1 min (starting at 0:00) complete: 5 Burpees

 

Thursday 21st May

Midline Madness:

7 rounds for quality of:

Plank Hold, 50 secs

Rest 10 secs

R Side Plank, 50 secs

Rest 10 secs

L Side Plank, 50 secs

Rest 10 secs

Arch Hold, 50 secs

Rest 10 secs

 

Friday 22nd May

Warm Up: 

Rhianna ‘Diamonds’ – Press Ups

Mobility: 

Midline: 

Tabata Flutter Kicks Superset with Tabata Scissor Kicks

WOD: 

Complete as many rounds as possible in 25 mins of:

25 Thrusters

25 Burpees

25 Sumo Deadlift High-pulls

 

Friday 22nd May

Prison Strength: 

15-15-15

3-Way Shoulder Complex Superset with Dumbbell Arnold Press

15-15-15

Rear Delt Fly Superset with Plate Front Raises

15-15-15

Kettlebell High Pull Superset with ME Handstand Hold

 

Saturday 23rd May

Omnipotent Challenge #1

Run 10 x 500m intervals – each for time.

Rest no longer than double your work time between sets.

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