Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Short AMRAPs Workout
Short AMRAPs:
Alternate A and B for 3 roundsA) 4 min AMRAP:
7 Lateral Bar Over Burpees
10 Dual Hand Front Squats (DB or KB x 2)- rest 4 min
B) 4 min AMRAP:
7 Deadlifts (@ 60-65% or 100/70 at the most)
21" Plank with hands on Barbell- rest 4 min
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Skill Workout
Skills
Ring muscle up 20 mins
Low ring transition
Banded transition
Ring swing
Ring Dip -
Morning Intervals Workout
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Strength 08-07-2018 Workout
1) Back Squat: 5-5-5+, adding weight each set. Rest 2:00.
– Your last set should be challenging. This set of 5 will be an AMRAP set.2) Seated Dynamic Box Jump: 3 x 5. Rest 60s.
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4 x EMOM5 Strength
EMOM5:
1 Power snatch @75% of 1RM snatchRest 2min
EMOM5:
1 Power snatch @77,5%Rest 2min
EMOM5:
1 Power snatch @80%Rest 2min
EMOM5:
1 Power snatch @82,5% -
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Heavy Day - Clean & Jerk Complex Strength
21' E3MOM:
1 Squat Clean + 2 Front Squat + 1 Push Jerk
Build to a Heavy Set -
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Extra Credit 02-07-2018 Workout
1a) Single Arm Plank: 3 x 15s. Rest 30s.
1b) Banded Pull-Throughs: 3 x 50. Rest 60s.