Weekly prescription 20th – 25th April

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Weekly prescription 20th – 25th April

Monday 20th April

Warm Up: 

Bring Sally Up

Mobility: 

Midline: 

3 RDS of

:50 Plank

:10 Rest

:50: Side Plank R

:10 Rest

:50 Side Plank L

:10 Rest

 

WOD: 

5 rounds, 1 min per station, of:

Thruster

Kettlebell Swing

Press-up

Goblet Squat

Medicine Ball Toe Tap

Rest 1 min

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

 

Tuesday 21st April

Warm Up: 

Tabata Versus

Air Squat vs T-Plank shoulder taps

Mobility: 

Monostructural: 

Death by Burpees

On the first minute do 7 Burpees

Each minute increase this by 1 Burpee till you can no longer complete the required workload in the time.

Your score is the last completed round.

WOD: 

Complete as many rounds as possible in 12 mins of:

20 V-ups

20 Devil Press

 

Wednesday 22nd April

Warm Up: 

3RDS

10 Deadlifts

10 AMSU

10 Step Ups

10 Thrusters

Mobility: 

Prison Strength: 

Weighted High Pulls

10-10-10-10-10

WOD: 

Support your local box fundraiser 3

For time:

50 Dumbbell Deadlifts, 50/35 lbs

50 AbMat Sit-ups

50 Box Step-ups, 24/20 in

50 Single Arm Dumbbell Thrusters, 50/35 lbs

Time cap: 20 mins

 

Thursday 23rd April

Warm Up: 

‘Roxanne’

Mobility: 

Prison Strength: 

Single Leg Stiff Legged Deadlifts

10-10-10-10-10

WOD: 

3 rounds for time of:

24 Alternating Dumbbell Snatches

24 Overhead Walking Lunges

24 Push Press

24 Single Arm Dumbbell Overhead Squats

 

Friday 24th April

Warm Up: 

Rhianna ‘Diamonds’ – Press Ups

Mobility: 

Athletic Capacity: 

For time:

100 Wall Walk With Shoulder Touches

Rest 1 min

60 Russian Twists

Rest 2 mins

Max Effort V-up Hold

WOD: 

‘Barbara’ish

5 rounds, each round for time, of:

20 Bent Over Rows

30 Push-ups

40 AbMat Sit-ups

50 Air Squats Rest

3 mins between each round.

Do not include your rest when logging time.

 

Saturday 25th April

Warm Up: 

10 down to 1

Goblet Squats

Press Ups

Mobility: 

Prison Strength: 

5 RDS

10 Bent Over Rows

10 Rear Flyes

10 Stiff Legged Deadlifts

10 Front Flyes

10 Hammer Bicep Curls

Partner WOD: 

30min EMOM

  1. Waiters Hold L arm 1min
  2. Max Effort Push Press L arm
  3. Waiters Hold R Arm 1min
  4. Max Effort Push Press R arm
  5. Glutei Bridge from Bench 1min

Score is the total amount of Push Press from both Partners

 

 

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