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-
Dirty 30 Chipping Workout
3x8 Overhead Squat
WOD: for time
-30 Box Jump
-30 Jumping Pull Up
-30 KB Swing (53/35)
-30 Each Leg Walking Lunge
-30 KTE
-30 Push Press (45)
-30 Back Extension
-30 Wall Ball (20)
-30 Burpee
-Double Under (100) -
Front Squats - Evening class Workout
8 Sets of 4 Reps with approximately one minute rest (1:30 running clock)
5 sets @ 75
3 sets @ 85 -
KB Swing Tabata Workout
(24kg x10 w/ 10sec rest) x10
10 Swings usually equals 20 seconds of swinging
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Narrow Grip Bench Press and a 4 Round MetCon Workout
Warm Up:
3x
5 Pull Ups
10 Push Ups
10 Pistols200 Single Jump Ropes -or- 50 Double Unders
Mobility:
Foam Roller and Bar
PNF
Shoulder with Kettle BellStrength:
1 Rep Max Narrow Grip Bench Press
175 LBs (PR)MetCon:
4x
10 Ring Dips
10 Clapping Push Ups
10 Push Press (105 LBs)
20 Sit Ups -
11.08.11 WOD 21.15.9 Workout
Strength work- Overhead Squat
Rest 5 minutes, then,
21-15-9
Overhead Squats 95/65
Burpees
Abmat Sit ups8:26 (I think - it was 8:2something)
Pushed it, enjoyed it.
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04.25.12 WOD Workout
Buy In- 1000m Row
Then,
30 Double unders
15 Toes 2 Bar
10 Supine ring rows
3 Rounds
ring rows sucked!
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Wall Balls/Squat Snatches Workout
Two rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)- This WOD was brutal. I was supposed to do 3 rds and could not
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WHITE Workout
5 ROUNDS-
3 15' Rope scents
10 toes to bar
21 overhead walking lunges
400 m runOnly got to do 3 rounds since the room was needed tonight
Way harder than it looked on the computer.
24:21 I think