Weekly Prescription 25th – 30th May

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Weekly Prescription 25th – 30th May

Welcome to another week of Lockdown training at Omni!

As an Omni tradition we will be performing our annual Memorial Day Murph this Monday the 25th May!

We will be running a restricted schedule with only the 7am and 6pm classes running.

I will be doing an outdoor version at 10am meeting at an undisclosed location.

If you are interested in finding out more please get in touch.

Due to this there will be no scheduled Prison Strength session tomorrow. We will pick this back up on Wednesday.

The rest of the weeks schedule is unaffected.

Thanks again to all our members that have been taking part in the online workouts and to all of the members that continue to support us through this time.

As a thank you I want to send you a gift in the post – so if you can update your address on team up so that I can make sure you get it!

Also – I will be organising the next partner WOD for Saturday 6th June. Gonna be a big one – so make sure you get your workout partner ahead of time! In the meantime we will be running another Omni Challenge this coming Saturday (30th) with big prizes to be won!

Moving forward, we will be announcing some big changes to Omni and your gym space coming soon. Keep your eyes open for some changes coming next week.

If you have any questions about our training at the moment, or anything else Omni related then please do not hesitate to get in touch.

regards

Coach TC

Monday 25th May

Warm Up: 

7 Rounds of

8 Jumping Jacks

6 Air Squats

4 Press Ups

Hero WOD: 

Memorial Day ‘Murph’

Rx:

For Time

Run 1 Mile

100 Pull Ups

200 Press Ups

300 Air Squats

Run 1 Mile

Partition the work inside the mile runs as you like.

Wear Armour if you have it.

 

At-Home Version:

For time

300 Double Unders/600 Single Skips/600 Jumping Jacks

100 Pull Ups/100 Gym Ring Rows/100 Bent over rows

200 Press Ups

300 Air Squats

300 Double Unders/600 Single Skips/600 Jumping Jacks

 

Tuesday 26th May

Warm Up: 

3 RDS For time

20 Alternating hand to toes

15 Russian KB Swings

20 Alternating T-Plank Extensions

Mobility: 

Prison Strength: 

10-10-10-10-10

Tempo Bench Press

WOD: 

21-18-15-12-9-6-3 reps, for time of:

Alternating Dumbbell Snatch

Alternating Pistols

 

Tuesday 26th May

Midline Madness

16 Round Tabata

Hollow Body Holds Vs Arch Body Holds

16 Round Tabata

Alternating V-Ups Vs Side Plank Rotations

16 Round Tabata

Side Crunches Vs Russian Twists

 

Wednesday 27th May

Warm Up: 

Tabata 16 x :20 on :10 off

Jumping Jacks

Get Ups

Mobility: 

Monostructural: 

10 min AMREPS

2 Lateral Burpees over Bar

2 Jumping Air Squats

After the round of two, add two more reps each round until the 10min is up.

WOD: 

5 rounds, 2 mins each, of:

20 Dumbbell Box Step-ups

max reps in remaining time Dumbbell Push Press

Rest 2 mins between each round.

 

Wednesday 27th May

Prison Strength:

5 rounds for time of:

10 Front Raises

10 Single Arm Rows

10 Lateral Raises

10 Tempo Push-ups

10 Rear Delt Raises

 

Thursday 28th May

Warm Up:

4min AMRAP

12 Goblet Squats

:30 Plank

12 GTOH

Mobility: 

WOD: 

Every 1 min for 36 mins, alternating between:

20 AbMat Sit-ups

Handstand Hold, 50 secs

16 Alternating Dumbbell Clean & Jerks

6 Wall Walks

18 Russian Dumbbell Swings

Rest 1 min

 

Thursday 28th May

Midline Madness:

10-10-10-10-10

Weighted Single Leg Glute Bridge

Then

21-15-9

Window Wipers

Alternating Deadbugs

Weighted Sit Up and Reach

 

Friday 29th May

Warm Up: 

6 min EMOM

10 Devil Press

Mobility: 

Prison Strength: 

10-10-10-10-10

Bulgarian Split Squats

WOD: 

Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up
Scaled Version 1:
50-40-30-20-10 reps, for time of:
Jump Rope (Singles)
AbMat Sit-up
Scaled Version 2:
50-40-30-20-10 reps, for time of:
Jumping Alternating Lunge
AbMat Sit-up

Friday 29th May

Prison Strength: 

5 rounds for time of:

10 Arnold Press

21’s Bicep Curl

10 Box Handstand Push-ups

10 Tricep Kickbacks

10 Single Arm Db Floor Press

 

Saturday 30th May

Saturday Omni Challenge: 

TBA

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