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-
3x3 Deadlifts and A 10-Minute AMRAP (HSPUs, KTEs, and KB) Workout
3x3 Deadlift:
115 lbs, 135 lbs, 155 lbs (Still working on getting my form better, but happy with the progress I'm making)10-Minute AMRAP of:
- 3 Handstand Push Ups*
- 5 Knees to Elbows
- 7 KB Swings (35 lbs)Got the swing down on the KTE on the 4th round, it definitely slowed me down the first 3.
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Storm Workout
Pre-WOD: 5X3 Front Squat (195#max)
WOD: For Time: (20 Double Under/40 Sgls for every break)
-25 HSPU - (4 breaks)
-50 KB Swings (53,35) (3 breaks)
-75 Push UP (4 breaks)
-100 Air Squat (1 break)
-125 Seconds of Plank (0 breaks) -
120605 Workout
21-15-9 reps for time of:
Hang squat clean, 100 lb barbell
Handstand push-ups (assisted)Time 7:21
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3x3 Deadlifts and A 10-Minute AMRAP (HSPUs, KTEs, and KB) Workout
3x3 Dealift:
95 lbs, 135 lbs, 165 lbs.10-Minute AMRAP of:
- 3 Handstand Push Ups
- 5 Knees to Elbows
- 7 KB Swings (35 lbs) -
21-18-15-9 Power Snatch - Wall ball shots - Knees to elbows Workout
21-18-15-12-9 reps of:
Power Snatch 115lbs
Wall Bal shots 20lbs
Knees to elbowsThis looks half as hard as what it actually is!!!! killer WOD!!!
Did it with the flu, which kinda affected my result...
25:05
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Bench and AMRAP fun Workout
5X5 Bench Press - I'd like to say that I worked up to two reps of 225 but William's spots were borderline curls
WOD:
7 Minute AMRAP:3 HSPU, 3 Pull-ups,
6 HSPU, 6 Pull-up(add 3 reps for each additional round)
3 Minute Rest
5 Minute AMRAP:
10 Toes-to-bar
20 Double Unders
Bench: 135(5), 155(5), 185(3ish), 186(3ish), 225(.5ish)
HSPU/Pullup: completed round of 12 and finished 15 HSPU
T2B/DU: 3 rounds and 8 T2B -
6-22-2011 Workout
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Row, Push-ups, KB Swings, Box Jumps, Pull-ups, Squat Cleans Workout
500 M Row
50 Push-ups
400 M Row
40 KB Swings (1.5 pd/1 pd)
300 M Row
30 Box Jumps
200 M Row
20 Pull-ups
100 M Row
10 Squat Cleans (155/105)Kept Row sub 1:50 on first row, sub 2:00 on rest of row until 100 M Row...should have pushed it under 2:00 also. Need to work on cycling through box jumps and mechanics of squat cleans.
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