Weekly Prescription 1st – 6th June

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Weekly Prescription 1st – 6th June

Monday 1st June

Warm Up: 

5 RDS

15 Air Squat

12 Split Squat Jumps

Strength: 

10-10-10-10-10

Tempo Front Squat

Use the heaviest weight you can for each set.

WOD: 

The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans
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.
Monday 1st June
Prison strength: 
5 rounds for time of:
10 Bicep Curls
10 Tricep Dips
10 Dumbbell Hammer Curls
10 Dumbbell Overhead Tricep Extensions
10 Reverse Grip Barbell Curls
10 Close Grip Push-ups
Tuesday 2nd June
Warm Up: 

6min EMOM

10 Double Under/20 Single Skips/Jumping Jacks

8 KBS

3 Burpees

Prison Strength: 
10-10-10-10-10
Shoulder Press + 1/2 Shoulder Press
Use the heaviest weight you can for each set.
WOD: 
Complete as many rounds as possible in 15 mins of:
8 Devil Press
12 Weighted Box Step-ups
16 Dumbbell Push Press
Tuesday 2nd June
Midline Madness: 
10-10-10-10-10
Windscreen Wipers
then
Complete as many rounds as possible in 10 mins of:
10 Plank Steps Up On Plates
10 Back Extensions
10 AbMat Sit-ups
10 Russian Twists
Wednesday 3rd June
Warm Up: 

3 RDS

10 Deadlift

10 Front Squats

Gymnastic Conditioning: 
Tabata Press Ups
Tabata Air Squats
Tabata V-ups
WOD: 
In 10 mins do:
100 Double Unders
then in the remaining time,
AMRAP of:
5 Hang Clusters
5 Burpees
Wednesday 3rd June
Prison Strength: 
5 rounds for time of:
10 Muscle Clean + Press
10 Dumbbell Bent Over Rows
10 Plate Front Raises
10 Dumbbell Bent Over Rows
10 Dumbbell High-pulls
10 Dumbbell Bent Over Rows
Thursday 4th June
Warm up: 

then 4min AMRAP

8 SDHP

9 Thrusters

Gymnastic Conditioning: 
3 rounds for time of:
Wall Sit, 2 mins
Rest 10 secs
Plank Hold, 2 mins
Rest 10 secs
WOD: 
21-18-15-12-9 reps, for time of:
Alternating Dumbbell Snatch
Overhead Walking Lunge
Thursday 4th June
Midline Madness: 
10-10-10-10-10
Weighted Sit Up And Reaches
then
For time:
100 Flutter Kicks
15 Alternating V-ups
100 Scissor Kicks
15 Alternating V-ups
100 Flutter Kicks
15 Alternating V-ups
100 Scissor Kicks
Friday 5th June
Warm Up: 

3min AMRAP

10 Hang Cleans

16 Jumping Lunges

Gymnastic Conditioning: 
‘Death by V-ups’
With a continuously running clock perform:
8 V-Ups in the first 1 min
9 V-Ups in the second 1 min
10 V-Ups in the third 1 min …
Continuing this for as long as you are able.
WOD: 
10-20-30-40-50 reps, for time of:
Goblet Squat
Kettlebell Swing
Friday 5th June
Prison Strength: 
5 rounds for time of:
10 Dumbbell Bench Press
10 Dumbbell Chest Flies
10 3 Way Shoulder Raises
10 Bulgarian Split Squats
10 Weighted Single Leg Glute Bridges
Saturday 6th June
Team WOD: 
‘Deck of Cards’
Hearts – Thrusters
Spades – Kettlebell swings
Diamonds – Sumo Deadlift High Pull
Clubs – Dark Place
Jokers – Wall Sit for 2min

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