Just what the doctor Rx'd Workouts
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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-
Run, Pushups, Air Squats, Mtn. Climbers, Wall Balls, Burpee Pull Ups (RX) Workout
For time;
400m Run
30 Push ups
15 Toes 2 bar400m Run
30 Air squats
15 Mountain climbers
(R/L=1)400m Run
30 Wallballs 20/14
15 Burpee pull ups400m Run
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DT and the Benchmark that Wasn't Workout
Sigh. Annoyed with myself. I apparently lost count of rounds (reason number 1 to keep good track) on DT and it appears that I did 4 and not 5 rounds.
I still have no recollection of the individual rounds but my time was way too good based on how I was moving and the times of two other coaches from last year.
DT
5x
12 Dead Lifts at 155 lb.
9 Hang Power Cleans at 155 lb.
6 Push Jerks at 155 lb.*Time is not official … working under the assumption that it was 4x and not 5x when I did it. So, to be safe, I will not count today’s workout as a benchmark but it was still a very good workout. The Push Jerks sucked serious ass after those hang power cleans.
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Running with Angie Workout
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10-02-2012 Workout
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5 x 5 back squat Workout
134 lbs/ 38
5 sets of 5 reps of back squats
did a shorter than normal warmup
did a burgener warmup as well
I was not really feeling too intense today but needed to get the 4th WOD and needed to have a little bit of weight, so this was a perfect fit.. I hadn't back squatted in a while and needed to move a little weight as well.
started warming up with:
95 lbs x 10 super low and keeping tight at the bottom
135 lbs x 8 same as above
165 lbs x 6 same
(all sets done without any belt, etc. RAW) I took 2-3 minutes at max btwn sets.
185 lbs x 5
205 lbs x 5
225 lbs x 5
235 lbs x 5 (good working set)
245 lbs x 5 (good working set)Post WOD:
I did some med ball pushups across and over the med ball & on top of the med ball at the end of each set. I did some ab roll outs with the wheel. I haven't done that in forever.. I did a bunch and ever tried some from standing to fully outright.. hard but fun. I will work these in sometimes. Fun stuff. This was the only time I felt the 100 L pullups from yesterday in my midline. -
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Holleyman - Hero WOD Workout
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep15# ball
40# db strict press
135# pc -
OHS 5 x 1, FS 5 x 1, BS 5 x 1 - try to get heavier each lift Workout
As Rx: burgener warmup
OHS 75 lbs x 10, 95 lbs x 8, 115 lbs x 6
135 lbs x 4
145 lbs x 3
155 lbs x 1
165 lbs x 1
175 lbs (fail because I lost my grip on the way up)
175 lbs x 1 (PR)FS: 115 lbs x 5, 145 lbs x 5, 165 lbs x 3
175 lbs x 1
185 lbs x 1
195 lbs x 1
205 lbs x 1
210 lbs x 1 (PR)
215 lbs x 1 (PR)BS: 155 lbs x 5, 175 lbs x 5, 185 lbs x 3, 205 lbs x 3
215 lbs x 1
225 lbs x 1
235 lbs x 1
245 lbs x 1
255 lbs x 1
260 lbs x 1 (I was feeling good so I went for 1 more)I have not back squatted in a LONG time... all lifts were with nothing on.. no belt, etc. I was feeling it a bit in my hamstrings as if I was pulling myslef up in the heavier lifts. I was concentrating on racking the bar on my shoulders, pushing back to initiate the posterior, wait a second and then decend slowly. I was trying to then push out of the hole well. I also had to kind of rush the BS sets... I was running out of time at the gym as it was closing down.
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WOD Workout