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-
Clean + Jerk complex Workout
In 6 sets work up to a moderate unbroken set of
- 1 Power clean
- 1 Front squat
- 1 Push jerk/Split jerk
Rest 90s-2min between sets
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Easy pace cardio/warm-up Workout
3-4 rounds:
1min of each machine:
- Row
- Ski
- Assault bike
- SkillmillRemember to keep it easy!!!
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Extrat - easy conditioning Workout
20 min of of easy pace rowing
Every 2 min, perform 10 banded pass through -
28.11.2017 LM Strength
Training – On the Minute x 10:
2 Power SnatchesSet #1 – 2 Reps @ 50% of 1RM Snatch
Set #2 – 2 Reps @ 55% of 1RM Snatch
Set #3 – 2 Reps @ 60% of 1RM Snatch
Set #4 – 2 Reps @ 65% of 1RM Snatch
Set #5 – 2 Reps @ 70% of 1RM Snatch
Sets #6-10 (5 Sets) – Build to a heavy power snatch double for the day, or hold a single percentage across. Athlete’s choice. -
28.11.2017 LM Workout
POWER SNATCH
Skill – On the Minute x 5:
2 Snatch Grip Push JerksVauhtia, ei raskasta
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AMRAP 7min Workout
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Extrat Workout
Extrat
A) ennen WOD:ia
Every 90 sec total 5 sets
1 max effort vauhditon pituus
Mittaa jokainen ylös ja merkkaa tulokset wodconnectiin. Tulemme tekemään tätä aina silloin tällöin (vie tulokset tohon erilliseen workoutsiin)B) jälkeen WOD:in
- Vietä 5 min kyykyssä. Nouse välillä ylös vain jos on pakko
- käytä 5 min olkapäiden rullailuun -
For time Workout
400 Meter Run/Row, 30 Wall Balls (20/14), 30 Box Jumps (24/20)
400 Meter Run/Row, 21 Kettlebell Swings (53/35), 12 Pull-Ups
400 Meter Run/Row, 21 Kettlebell Swings (53/35), 12 Pull-Ups
400 Meter Run/Row, 30 Wall Balls (20/14), 30 Box Jumps (24/20)