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-
Day 43.1 Anterior shoulder Workout
PREPARATION
2 rounds:
- Supine BB shoulder smash with internal rotation – Can also use lacrosse ball and perform against wall – 60 sec each side.
Video: http://bit.ly/30AKQ8z
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"All Dumbbell And Nothing But a Dumbbell" Workout
6 Rounds For Time:
5 Dual DB Down & Ups 2x20/15kg
5 L-arm Hang Cleans
5 L-arm Front Squats
5 L-arm Strict Presses
5 L-arm Power Snatches
5 L-arm Thrusters
5 Dual DB Down & Ups 2x20/15kg
5 R-arm Hang Cleans
5 R-arm Front Squats
5 R-arm Strict Presses
5 R-arm Power Snatches
5 R-arm Thrusters
- Every movement with 1 DB 20/15kg, except Down & Ups with double DB's.Rest 5:00
Then30 Devils Presses 2x20/15kg
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WOD, Ulkona Workout
20min Amrap
10+10 Tempaus riipusta saksiin
20 KK-heilautus
10+10 Yhden käden kulmasoutu
10 Punnerrus -
"BOB" Workout
For Time,
13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Hand Release Push-Ups
Air Squats
Sit Ups -
PSOAS & GLUTE Accessory, Rehab, Activation Workout
Stretches, 3x1min each:
- Runners Stretch
- Couch Stretch
- Cobra StretchExercises:
3x15 Band March w/ 5s hold (both=1 rep)
3x15 Glute Bridges, slow & controlled w/2-3s hold on top, relax at the bottomGlute Activation:
3 sets and 10-15 reps each before moving on to the next:
- Double DB Walking Lunges
- DB Hip Thrusts
- Bulgarian Split Squat with DB L+R
- Side Lying Hip Raise (clamshell)
- Seated Banded Hip Abduction (15 straight up, 15 bent over, 15 lean back = 45 reps straight) -
120122 Keskiviikko Workout
20min AMRAP
20 sit-up
20 medball squat clean 20/14
100m medball front rack carry -
