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-
10/4/19 Workout
Warm up of the week 9/30-10-4
100m run
10 knuckle draggers
10 squat jumps
10 pik-n-grass
10 walkouts
10 heels to rear-2 count
10 mountain climbers-2 count
10 hollow rocks
10 active spiderman
:30 samson per
1:00 min front rack stretchIntervals(32)
Rower preset workout
1:00 min-rest 1:00
2:00 min-rest 2:00
3:00 min-rest 3:00
4:00 min-rest 4:00
3:00 min-rest 3:00
2:00 min-rest 2:00
1:00 min-rest 1:00
DoneOr
c/o Alchemy 365
A10:10 Rounds –
1 Tabata Interval: Goblet Squats
1 Tabata Interval: Mountain ClimbersFinisher
50 double crunch
1:00 min chest opener -
Extra Credit 07-10-2019 Workout
2:00 Foam Roll Hamstrings
2:00 Active Straight Leg Raises (60s each)
2:00 of Parasympathetic Breathing -
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5R X TIME - Banded pull aparts - banded shoulder raises - squats Workout
10 Banded pull aparts
10 banded shoulder raises
10 squats -
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Saturday Madness Workout
Teams of 2!
AMRAP 12mins
30 Box Jumps @60/50cm
150 Double Unders
30 Wall Balls 9/6kgRest 2 mins
AMRAP 12mins
30 DB Hang Power Cleans @22,5/15kg
150 Walking Lunges
30 DB Push Press @22,5kg/15kgRest 2 mins
AMRAP 12 mins
30 Calorie Row
150 Abmat Sit-ups
30 USA Swing @32/24kg*One person works. Split as desired.
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