1/20/17

"Prison Friday"

Complete in any order:

1. Ring dips or fixed dips 5 x failure.

2. Barbell curls 5 x failure (10+).

3. DB bent over rows 5 x failure (10+).

4. Strict pull-ups or strict ring rows with feet on a bench x 50 reps (Stamford).

5. Rope climbs x 10 (BPT).

6. Barbell skull crushers 5 x failure

7. DB lateral raises 5 x 10.

8. DB front raises 5 x 10.

12/21/16

Extended warm up.

Mobility: Shoulders, hips and hamstrings.

 

"Prison Wednesday"

 

Superset Push/Pulls

Bench Press 5 x 5 AHAP.

DB Bent Over Row 5 x 10 (each hand) AHAP.

 

Dips (rings, yoke, or bench) 5 x Failure (10+).

Standing strict DB curls 5 x Failure (10+).

 

Standing DB lateral raises 5 x 10.

Standing DB front raises 5 x 10.

 

Accumulate 100 Hollow Rocks during the workout.

9/23/16

Each of these is done as a couplet NOT for time:

 

Diamond pushups x 12

DB Bent Over Rows x 8 per hand

4 rounds

 

Then —

Alternating DB Curls x 8 per hand

Standing DB (or barbell) strict press x 8

4 rounds

 

Then —

Lateral DB raises x 8

Front DB raises x 8

4 rounds

 

Stamford — at some point during the couplets, span the monkey bars x 1 length and then do an AMRAP of pull-ups x 3 rounds.

Bridgeport — during the couplets accumulate 10 legless rope climbs (scale as needed).

5/20/16

5/20/16 - Repeating ‪#‎prisonwod‬ from 4/8/16

 

Each of these is done as a couplet NOT for time:

 

Diamond pushups x 12

DB Bent Over Rows x 8 per hand4 rounds

 

Then —

Alternating DB Curls x 8 per hand

Standing DB (or barbell) strict press x 8

4 rounds

 

Then —

Lateral DB raises x 8

Front DB raises x 8

4 rounds

 

Stamford — at some point during the couplets, span the monkey bars x 1 length and then do an AMRAP of pull-ups x 3 rounds.

 

Bridgeport — during the couplets accumulate 10 legless rope climbs (scale as needed).

4/8/16

Each of these is done as a couplet NOT for time:

 

Diamond pushups x 12

DB Bent Over Rows x 8 per hand

4 rounds

 

Then —

Alternating DB Curls x 8 per hand

Standing DB (or barbell) strict press x 8

4 rounds

 

Then —

Lateral DB raises x 8

Front DB raises x 8

4 rounds

 

Stamford — at some point during the couplets, span the monkey bars x 1 length and then do an AMRAP of pull-ups x 3 rounds.

Bridgeport — during the couplets accumulate 10 legless rope climbs (scale as needed). 

Photo Credit: Sandro Art & Photography