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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12-06-2012 Workout
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barbell complex Workout
deadlifts, bent over rows, cleans, military press, squats. 10 reps of each for time.
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C&J/Bench + Sprint/C2B/Push Press Conditioning Workout
Clean and Jerk:
185 x 2
225 x 2
245 x 2
255 x 1, didn't feel too great in the shoulders. Didn't go any heavier.Bench Press:
1X8 @ 80%, 225
1X5 @ 90%, 255
2X3 @ 95%, 275
3X2 @ 100% 285, skipped last set
– based off heaviest set from 121116, rest 60+ seconds.Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
4 rounds for total working time of:
90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)Rest 1:1
Total time - 18:42
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Fran Workout
Warmup
* Thruster 95x10, 135x5,185x3
* Pause Back Squats 135x5, 185x5
* Shoulder Press 95x10, 95x10
* A couple pull upsWOD
21-15-9 reps, for time:
* Thruster 95 lbs
* Pull-ups21 and 15 thrusters unbroken, last set of 9 split into 4 and 5. Pull ups were terrible, I need to work on those. I feel like I did better in the pull ups last time, but worse in the thrusters.
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Back Squat and HSPU. Strength
*Sequence ends on 5th set of BS.
1a) Back Squat (based on 1rm squat): 1×3@75%, 1×3@85%, 2×2@90%, 1×3@85% – rest exactly 90 seconds
1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – rest exactly 90 seconds