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-
Flurry Workout
Pre-WOD
Power Cleans (3-2-1; 3-2-1; 3-2-1)
(205, 215, 230) (215, 230, 240) (230, 240, 250)5 Minutes - 5 HSPU OTMEM
3 RFT
10 CTB Pull Ups
30 II Unders (3:1)
*3:18Time Remaining: Farmers (70/53#)
*carried 70, 4 times down and back. -
From the Main Site Workout
For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips (Sub for ring dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups (Sub for Sit Ups)
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 repsTough workout!!
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OHS/dips/pull-ups Workout
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Tuesday 11th December 2012 Workout
Rings:
Front Levers
Back Levers
Skin the catWOD:
100 Kettle bell swings
100 Tuck Jumps
100 Press-ups
100 Sit-ups
Done 17:55.00 -
Front Squats & Prowler/DU/Hang Cleans Workout
WOD 121208:
BB Gymnastics15 minutes to establish a 1RM Snatch.
- hit 175, failed 195Strength
Front Squats (based off 121201):
1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80%, 255 lb
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%, 265 lb
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90%, 285lb- Hit all reps. Felt pretty good.
Conditioning
3 rounds for time of:
50′ Prowler Push 250/175# (high handle)
50 Double-Unders
50′ Prowler Push 250/175# (low handles)
5 Hang Power Cleans 225/155#- 9:06 Rx
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12-10-2012 Workout
Front Squats (FS)
4 Set of 5 @ 85% 1RM
205 1 Set
195 3 Sets (broke the last set 2/3)
Then
Partners WOD
21-15-9
GHD Situp
Ring Dips
Relay StyleTeam - JR and Tommy
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Burpees/Box Jump/TTB/Wall Ball Workout
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OPT - 12.10.2012 Workout
A. Back squat 8, 6, 4, 2; rest 2 min - 245, 265, 280, 295
B. Hang squat clean; build to a 10 rep max in 3 attempts - 135, 155, 185 (6/4)
C1. AMRAP unbroken thrusters 115/75 x5; rest 10 seconds - 10, 8, 8, 9, 6
C2. 15 unbroken CTB chin ups x5; rest 3 min - subbed regular pullups -