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-
Every 2:00 for 10:00- 4 T&G Power Clean & Push Jerks Strength
Every 2:00 for 10:00 (5 total sets)-
4 T&G Power Clean & Push Jerks – begin around 70% of max PC&PJ and work to a 4RM for the day
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Paused Front Squats Strength
1X5@70%, 1X5@75%, 2X3@80%, 1X2@85% Paused Front Squats (3 count pause in bottom, no bounce to stand) – rest 90 sec
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01122015 Workout
Strenght
Weighted pull-ups 3-3-3-3-3-3-3-3-3-3 reps
Conditioning
AMRAP 10'
20 box jumps
10 handstand push-ups -
Wod 1 30112015 Workout
Emom 15 min por parejas:
- Bear complex.
- 10 burpees.*** Bear complex:
- Power clean (60/40 kgs).
- Front Squat.
- Push press.
- Back Squat.
- Push press. -
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11-5-15 Sprints (60m, 150m) Workout
60m - 7x60m - 7.85, 7.43, 7.41, 7.35, 7.45, 7.38
150m - 1x150m - 20.88 -
Pause overhead squats Strength
Focus: Pause Overhead Squat 5x1
5 second Pause in the hole. Add weight each round.
Metcon: 3 RFT
10 Hollow Rocks
20 MB Sit Ups 20/14
30 Russian Twists 20/14
20 Back Extensions
10 V Ups
Score: Time
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