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-
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1/12/16 Workout
Start up(14)
stretch 4 minschoose one: 2 mins of running(400m) rowing(500m), airdyne, jax
3rds(8)
8-12 rkbs
8-12 db pp
8 back extension/supermanhigh hang snatch 3x2(6)
hang snatch 3x2(6)
power snatch 5x1(10)Fitcamp
500m row
40 step ups
30 cal airdyne
20 dumbbell push press
10 walkouts
20 dumbbell push press
30 cal airdyne
40 step ups
500m rowMetcon(15)
3rds
20 kbs 53/35
200m run
20 toe to bar/toe to poleMetcon-comp(15)
3rds
20 kbs 70/53
500m row
20 toe to barFinisher
100 temp tantrum
1 min mod y iso hold
1 min hamstring stretch per -
Daily mobility Workout
Post supported pancake stretch
Focus on making the forward in a hinge movement. proud chest and neutral spine. Use post to pull you into the position then hold and breathe.
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5 rounds Workout
5 rounds: (AMRAP)
2min ON / 3min OFF:
3 Power clean (80/55)
6 Burpee over bar
9 T2B -
Team wod 9.1 Workout
Teams of 3 complete the following
20-15-10-5
Kbs-wall balls-double unders
7-14-21
row for cals-burpees-box jumps
12-10-8-6-4-2
deadlifts-hang squat cleans-stoh
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300 split jumps
200 air squats
100 push ups
for time -
Performance Workout
A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 metersB.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run -
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3 ekstra. Weightlifting Workout
- Painonnosto A. Tempaus lattiasta-tempaus polven alta 15min aikaa etsiä raskas paino tälle setille, Huom Raskas ei ole sama asia kuin maksimi!! Tekniikan pitää pysyä vielä kasassa ja teidän pitää osata lopettaa ajoissa ennen kuin tekniikka hajoaa tai tulee pummi B. 3-position clean+ 1 jerk heti tempauksen perään toinen 15min aikaa etsiä raskas paino. Raskas tässä tarkoittaa samaa kuin tempauksessa.