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-
130507 Workout
Conditioning
A) Broken Grace
1x10 Clean & Jerks 135#
Rest 1 min. repeat 2xTotal of 30 reps.
Time: 4:22 with rest
Rest 1 Min.B) 3 rounds for time of:
Run 400m
5 Muscle-Ups
21 KBS 24kg
Score is total time for A & B.
Final Time: 18:35 -
Swod Workout
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Pee Pee Workout
7x2 Curtis P's Max 135lbs
15 min AMRAP
5 Curtis P's 95lbs
10 pull-ups
75 single jump rope -
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OHS/Snatch: Idrus Box Workout
Strength:
3-3-3-1-1-1-1 OHS 20kgs, 30, 40 ,45 , 50, 55 , 60 (PR)
3-2-1-1-1 Power Snatch 30kgs, 40, 45, 50, 55 (PR)
Note: Failed first attempt at 50kgs
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Lord of the Rings Workout
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Untitled Workout
Lots of Mobility on shoulders beforehand....
Bench Press @ BW 2-2-2-2-2 (I rested no longer then 90 seconds between sets) For me I rounded up on my BW to 130 (I'm like 127-128)
Barbell T Row 3x5
Conditioning:
5RFT
10 Chin Ups
10 HRPU
10 Inverted Row
300m run -
Take off Workout
“Takeoff”
10-8-6-4-2 reps of:
Back Squat (135/95) actual 75#
Box Jumps (30/24) actual 20"
* Back Squats are from the floor
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GW Heavy Fran (Thruster & weighted Pull-up) Workout
MONDAY 130415
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters (45kg)
45 pound weighted Pull-ups (10.5kg)