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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Every minute on the minute Workout
EMOM 24 Minutes
1st Minute- 1 P. Clean, 1 S. Clean, 3 Front Squats (75 - light)
2nd Minute- 5 Box pike pushup
3rd Minutes- AMRAP Ball SlamsDid 18 ball slams first 6 rounds. Then 20 in the last 2.
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gym wod Clean and Press Workout
25k airdyne 30 sec rest x4
1 minute DB Clean and Press 30 sec rest x8
1 minute ball slams @ 35# 30 sec rest x8grip work
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Legs - Core Workout
2 rounds of:
Side squats x 15
Squat rotation x 15
Overhead squat (no weight) x 15
Single leg deadlifts x 15
Walking lunges x 10
Side leg lifts x 8
Plank x 20"Bodyweight - Home
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Morning Workout
Mobility
Roxanne burpees
Burgener Warm-upDan John Big 21 Clean and Press
60-65-70-75-80-85-90-95-1005 Rounds
7 Burpees
10 Hang Power Clean 70#
10 Push Press 70#2x10 Wall Extensions
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10-11-13 Metcon (Tin Man +++) Workout
5 Rnds: 5 Hang Cleans (185lbs), 30 DUs, 5 DL (315lbs), 30 DUs, 5 Bench Press (205lbs), 30 DUs
Time - 29:30
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10-10-13 Sprint Intervals Workout
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Strength Training Friday 11th October Workout
Low bar squat 3x5 @ 22-25kg
Bench press 3x5 @ 22-25kg
Deadlift 1x5 @ 35kg
Pull/chin ups ... 3x5
& ring rows ... 3x5 -
Advanced 5x5 Workout A Workout
Squat 5x5 (220 lbs)
Bench Press 3x5 (165 lbs)
Barbell Rows 5x5 (120 lbs)Squat failure third time:
4-2-1-0-0Next WOD I'll deload 10% to 200 pounds.