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-
Morrison Workout
“Morrison”
50-40-30-20-10
wall balls (20/15) - scaled to goblet squats (12kg) due to back
kettlebell swings (1.5/1.0) - used 12 kg
box jumps (24/20) - used 20" box40 minute time limit
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Row, Row, Row... Workout
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10-20-11 Workout
Warm Up: Joint Mobility followed by
1. 400m Row
2. 180 Navy Arm Circles
3. PVC Passthroughs
PVC Partner Shoulder StretchingWork: 3 Rounds–
Work 60sec. for max reps at the following stations
REST 2min. exactly between rounds
1. Wall Walks (11,9,8)
2. Supermen (25,25,24)
3. Muscle Ups (7,11,9)
4. Sit Ups (42,37,32)
5. Knees to Elbows (11,12,10)
**start at any stations and rotate -
The White Power Ranger Workout
A.) Hang Power Clean (Mid Thigh) (5-5) 3×3;80% Rest 2′
B.) Power Clean; Find a 1RM Rest as needed
C.) WOD #3 Prep:500M Row
10 Chin-Ups
400M Row
10 HS Pushups
300M Row
15 KB Swings
200M Row
15 Dbl Unders
100M Row
10 HS Pushups -
Wednesday 10-19-2011 Workout
HSPU (6)
C2B Pull Ups (12)
Walking Lunges (24 - suitcase carry with 35# KB's) -
Air Force Workout
20 Thrusters (95/65)
20 Sumo Deadlift High Pulls (95/65)
20 Push Jerks (95/65)
20 Overhead Squats (95/65)*
20 Front Squats (95/65)
Perform 4 Burpees on the minute.
*Only did 45 on the OHS
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Fran Grabbed a Jump Rope Workout
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Graceish Workout
20 min. to find one rep max back squat
5-5-3-3-1-1
135-185-225-255-275-315
315 is far from my one rep max but I have not squatted in a long while due to my broken back and was sharing the rack with four others so that’s where I ended up after 20 min.
then…Graceish
30 box jumps
Not pleased with the time but I’ve been out of it for a while. Things can only get better with harder training and consistency .
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Deadlift NOT Friday Workout