Weekly Prescription 4th – 9th May

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Weekly Prescription 4th – 9th May

Monday 4th May

Warm up: 

3min AMRAP

30 Jumping Jacks

30 Squat Thrusts

Mobility: 

Prison Strength: 

Bent Over Rows Superset with Tricep Dips

12-12-12-12

WOD: 

For time:

100 Toe Taps

then

3 rounds of:

25 Weighted Sit-ups

25 Hand Release Push-ups

25 Back Extensions

25 Bicep Curls

then

100 Toe Taps

 

Tuesday 5th may

Warm Up: 

20 Dark Places for Time

Mobility: 

Prison Strength:

Tempo Front Squat

12-12-12-12

WOD: 

Complete as many rounds as possible in 20 mins of:

20 Alternating Dumbbell Snatches

20 Overhead Walking Lunges

20 Alternating Dumbbell Hang Clean & Jerks

20 Alternating Reverse Goblet Lunges 20 Kettlebell Swings

20 Alternating Dumbbell Box Step-ups

 

Wednesday 6th May

Warm Up: 

3 RDS

10 Hand Release Press Ups

10 Side to Side Kosack Squats

Mobility: 

Prison Strength: 

Skull Crushers Superset with Pistols

12-12-12-12

WOD: 

Fight Gone Bad Style

3 rounds, 1 min per station, of:

Squat Clean Thruster

Squat Thrust

Devil Press

Rest 1 min

 

Thursday 7th May

Warm up: 

10-1 Around the world shoulder raises

1-10 Plank Step Ups

Mobility: 

Prison Strength: 

Tempo Bench Press Superset with 3 Way Shoulder Complex

12-12-12-12

WOD: 

4 rounds for time of:

6 Strict Press

9 Push Press

12 Push Jerks

6 Front Squats

9 Hang Squat Cleans

12 Sumo Deadlift High-pulls

 

Friday 8th May

Warm Up: 

5 Min AMRAP

8Good Mornings

6 Weighted Squats

4 Jumping Squats

2 Dark Places

Mobility: 

Prison Strength: 

Weighted Glute Bridge Superset with Dynamic Push Ups

12-12-12-12

WOD: 

Tabata Burpee

Tabata Weighted AbMat Sit-up, pick load

Tabata Kettlebell Swing, pick load

Tabata Burpee

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

 

Saturday 9th May

Warm up: 

Reverse Kalsu

100 Burpees for time

Every Minute perform 5 Thrusters

Mobility: 

Partner WOD: 

12Min Every :30

Partner 1 goes in first :30 and partner 2 in second

Goal is total Kilos lifted

  1. Max Effort Strict Press
  2. Max Effort Push Press
  3. Max Effort Push Jerk

3min Rest

 

12min AMRAP

You Go I go for rounds

Goal is Total rounds

3 Wall Walks

12 Weighted Box Steps overs

6 Handstand Push Ups

3min Rest

 

For time

Both Partners working at the same time

Goal is quickest time for both to be finished

7 Rounds

18 Taters

18 Weighted Round the heads

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