Just what the doctor Rx'd Workouts
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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-
WOD Workout
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Double Double Under Annie Workout
3 sets of:
Max HSPU's (I worked on being able to hold a handstand and kick up on my own)
Max Strict Pullups (I worked on jumping up and doing negatives)
1 minute rest between setsWOD:
For time:
Double Unders: 100 - 80 - 60 - 40 - 20 (Did mostly singles with some DU's thrown in)
Situps: 50 - 40 - 30 - 20 - 10Post Wod:
Find 3RM of weighted dips. (I just worked on ring dips with the bands) -
Hang squat clean/ wod 5 rounds front squat, pull ups, du's Workout
5 rounds
5 front squat
10 pull ups
15 du's125 was Rx for girls I did 90... Should have gone up..too light
Strength:
3 hang squat cleans every minute for 10 minutes.... Did 100 lbs 3rd rep was challenging supposed to do 75% of one rep max but I went up by 10lbs -
Addiction Workout
WOD: Addiction
5 Minute AMRAP
3 Power Snatches (135#/95#)
6 Push-Ups
9 Air Squats
Rest 3 Minutes5 Minute AMRAP
3 Power Snatches (115#/75#)
6 Push-Ups
9 Air Squats
Rest 3 Minutes5 Minute AMRAP
3 Power Snatches (95#/65#)
6 Push-Ups
9 Air Squats -
Starting Strenth Workout
Squat
2x10x20
1x10x70
3x5x110Press
5x20
5x40
5x45
3x5x55Deadlift
10x90
5x130
5x1405RM Deadlift 140kg
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Tully Workout
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Front Squats & Thrusters Workout
Front Squat- 5x165, 5x180, 5x190, 4x200, 3x215, 2x225. Then...4 rounds for time of: 5 Thrusters (135#), 10 Kipping pull-ups, 25 Double Unders, Rest 90 sec.
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End of the World Workout
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Welcome Home Workout Workout
3 rounds one minute at each of the following with 30 seconds transition between stations:
Ground to overhead with 45lb plate
Burpees
Farmer's carry 60lb dumb bells
V-ups
Tuck jumps