Weekly prescription 27th April – 2nd May

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Weekly prescription 27th April – 2nd May

Monday 27th April

Warm Up: 

10 RDS

8 Step Ups

10 Plank Step Ups

12 Press Up to Downward Facing dog


Prison Strength: 

Dumbbell Arnold Press


Use the heaviest weight you can for each set. Rest as needed between sets.


Tabata – 8 x :20 on :10 off

American Kettlebell Swings


Alternating Pistols



Tuesday 28th April

Warm Up: 

5min AMRAP

20 T-Plank Alternating hand to foot touches

20 Flutterkicks

20 Supermen


Prison Strength: 

Seated Bicep Curls



For time:

10 Thrusters  – As heavy as possible

50 Double Unders – Scale to Split Squat Jumps

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders


Wednesday 29th April

Warm Up: 

Every 30 sec for 6min


10 Jumping Jacks

10 Squat Thrusts

10 High Knees



For Time

100 Plank Step Ups

80 Ab Mat Sit Ups

60 Russian Twists

40 Leg Raises

20 V-Ups


‘Air Force’ish

For time:

20 Thrusters – As heavy as possible

20 Sumo Deadlift High-pulls

20 Push Jerks

20 Overhead Squats (Single Arm)

20 Front Squats

Every 1 min (starting at 0:00) complete: 4 Burpees

Athletes must do 4 burpees at the beginning of every min before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the min clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.


Thursday 30th April

Warm Up: 




Push Press



Death by Devil Press

Perform 9 Devil Press in the first minute and increase it by 1 rep for every subsequent minute thereafter.

The workout is over when you fail to complete the required workload in the minute.

Your score is the last complete round.


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

Sumo Deadlift High Pull – As heavy as possible

Push Jerk


Friday 1st May

Warm Up: 

50 Jumping Jacks

Max Effort Plank

50 Jumping Jacks

Max Effort Wall Sit

50 Jumping Jacks

Max Effort Handstand hold/Wall Walk Hold


Prison Strength: 

Shoulder raise Complex




6 rounds for time of:

60 Double Unders

30 Kettlebell Swings – As heavy as possible

15 Burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase. He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.


Saturday 2nd May

Warm Up: 

300 KB Swings for time


Partner WOD: 

Partner 1 does a round then partner 2 does a round

12Min AMRAP 

12 Air Squats

12 Push Jerk

12 Burpees

3Min Rest


9 Goblet Squats

9 Push Press

9 Bastardos

3min Rest


6 Thrusters

6 Strict Press

6 Devil Press

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