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-
19.9.2017 40+ Workout
“All Fours”
Part #001
In a 4:00 Window:
400 Meter Run
15/12 Calorie Assault Bike
15 Hang Power Cleans 42,5/30kg
Max Lateral Burpees over bar in time remaining.Rest 4:00
Part #2
In a 4:00 Window:
400 Meter Run
12/9 Calorie Assault Bike
12 Hang Power Cleans 57,5/37,5kg
Max Lateral Burpees over bar in time remaining.Rest 4:00
Part #3
In a 4:00 Window:
400 Meter Run
9/6 Calorie Assault Bike
9 Hang Power Cleans 70/47,5kg
Max Lateral Burpees over bar in time remaining.Rowing – Complete the rounds as 18/15, 15/12, 12/9 Calories per round.
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Gymnastics conditioning Workout
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WOD 13.09.2017 CrossFit I&M Workout
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MVMT Prep Workout
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Benchmarking Overload Workout
MVMT PREP
T-Spine Opener
Cat/Cow Stretch
Scap Pushups
Full Pushup
Dynamic Warm up across floor
- Lunges
- Inchworm
- Lizard Crawl
- Bunny Hops
- Broad Jumps
- dynamic Hip Opener(10min)
Strength Two
Warm up empty bar press, no weight crossback lunge
BB Strict Press 5x8
Goblet Crossback Lunges 5x8/
2-2:15min(15min)
Benchwarmers
Warming you up to Benchmarking. Just kidding, we're throwing you in the deep end.3min On: 3min Off
500m Ski
500m Row
0.25 Curve(20min)
This is your baseline for benchmarking this month.
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Thursday 18th October Workout
Skill:
1A: 5 mins practicing BMU
1B: 5 mins practicing HSWWod: for time
Buy in 10 BMU
Then 2rds of
50 Air squats
10 STOH@70/50
Buy out 10 BMUWod: go hard and fast! This is a sprint Wod! Get work done!
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18.9.2017 Ma Perusryhmä Penkkitreeni1 Workout
Penkki 2x6 (nousu tiukkaan kutoseen, pitkä huili ja yritä tehdä toinen kuuden toiston sarja) Laita enemmän rautaa kuin viime viikolla!!!
Ojentajat niskantakaa seisten 5x8-15
FacePull 99 toistoa
Etunojapunnerrus :) hymiö tarkoittaa, että omantunnon mukaan. Tavoitteena tietenkin 100 toistoa.Nyt on sitten toistomäärät mallia "jokaiselle jotakin", kun niistä on kerran valitettu PRKL :D
