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-
"intervalli" Workout
For quality 4 Rounds: 30 seconds:
•Chin over the bar
•Handstand hold
•Rope climbs
•Mountain climper15 sec rest between movements
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Deadlifts, bar muscle-ups (mainsite SATURDAY 141129) Workout
12-9-6 reps for time of:
- 315-lb. deadlifts
- Bar muscle-ups
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10 rounds of: Walking Lunges with weight overhead for 50' and 30 seconds hold in hang L-sit position Workout
Perform 10 rounds of the following:
Walking Lunges with weight overhead (45 lbs)
L position, in hang from pullup bar, for 30 seconds -
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Eightpack shortcut Workout
"Eightpack shortcut"
8min AMRAP of:
8 V-ups
24 Double Unders (Singel Unders x3) -
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19112014 Workout
BB Cycling
1) 4X3 UB Push Jerks (re-rack, and do not drop) – rest 90 sec.
2) 1XME UB Push Jerks (re-rack, and do not drop) @ 100% of max triple from #1
Strength/Skill
1a) 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible (aim for at least 10# more than last week), rest 90 sec.
1b) 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – add to heaviest possible from last week, rest 90 sec.
Conditioning
“Tommy Mac”
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#Na zajęciach o 7.00:
"Tydzień z ŁGG"
5 x 3 paused Bench Press
5 x 3 paused Back Squatthen:
"Nicole?"
20 min AMRAP of PullUps
1st time You break the set: 30 burpees
2nd time You break the set: 90 DU
etc. -