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-
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Walking lunges, wall-ball shots and triple-unders (main site Thursday 190404) Workout
3 rounds for time of
20 walking lunges
30 wall-ball shots
40 triple-undersMen 20-lb. ball to 10 ft.
Women 14-lb. ball to 9 ft. -
Thursday 4 April 2019 Workout
SKILL
Strict handstand push up
Progressions to achieve
30 second pike hold - pike scapula press ups - 10 pike press ups - headstand - 5 elevated pike press ups - 30 second wall handstand - eccentric handstand press ups - limited ROM hspu - full ROM hspuWOD
10RFT
3 chin ups
6 diamond press ups
15 air squats -
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Metcon Workout
• 21 Min EMOM of:
1st Min
Legless Rope Climb 1-3 reps
2nd Min
Double KB Alternating Press 20 reps unbroken
(Utilizza un peso delle KB tale da poter completare le reps unbroken)
3rd Min
Handstand Walks 10-30 m -
Alternative B.2 Strength
4x 2 Power snatch +1 OHS with a 2s pause at bottom
Use a weight that allows you to lift with good technique
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Powerbuilding dag9 Strength
A: 8min emom
1-3 box jumps
B: Back squat 5rm @RPE 7 + 3x5 @90%
C: Clean pull 5x2, fokus på form
D: Superset x3
D1: Incline bench press x8
D2: DB powell raise x8-12/arm
E: Superset
E1: Isometric copenhagen adductor exercise x30sek/ben
E2: Banded ab crunches xMax -
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Powerbuilding dag8 Strength
A: 8min emom
3x clapping push ups
B: CGBP 5rm@ RPE7 + 3x5 deload sets @90%
C: Superset x3
C1: Strict HSPU x8-12
C2: Ring rows x8-15
D: Ocklusionsböj @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
E: Ocklusionscurls @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set