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-
30, 20, 10 Workout
Pre WOD
5x3 Bench Press (75-85-85-95-105)
5x3 Deadlift (145-155-165-175-185)WOD
30 hand release push ups
30 t2b
20 ring push ups
20 2tb
10 clapping push ups
10 reverse sit ups w/ extension -
April 2, 2012 Workout
Squats 95,105,115,145,155,205
30 pull ups
150 single jump ropes
10 hand stand push ups (seated push Press 65#) -
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Power Cleans and AMRAP Workout
Power Clean 4 x 4 50kg, 60kg, 80kg, 80kg
20min AMRAP
Wall ball x20,
Pull ups x10,
KB swings (24kg) x20 -
New Month Monday Workout
Skill:
Weighted Pushup (use plates on back for weight)
5-5-55 rounds of 40 seconds work/20 seconds rest circuit style:
Battling Ropes/Sledge
Hand to Hand swings
Box Jump
Wall Ball
Plank Hold
*1 minute rest in between rounds -
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4-2-12 Monday's WOD Workout
Find your 5rm of back squat- 20 mins - 215#
Then,
3 rounds
15 Power cleans to press 95#
21 Hand release push ups
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Hey Snatchhole! Where Were You Four Weeks Ago?!? Workout
Monday evening is Olympic Lifting class and, with spring break still in full swing here in Ouray, there was no 6 AM class today. So, tonight's Oly Lifting class entailed both Oly Lifting and MetCon.
Naturally, the snatch was up tonight (Oly Lifting classes tend to be either Cleans, Cleans and Jerks or Snatches) and, of course, I killed it ... four weeks late (stupid effing no reps at 135 lbs on CF Open WOD 12.2).
Warm Up:
All Skate (I did push ups, squats, a few pull ups, jumped rope, and did some sit ups)Mobility:
Shoulders on bands
PVC pass-through
PNF HamstringsOlympic Lifting:
Snatches-
Hang Snatch High Pull 3 x 3 (95 lbs, 105 lbs, 125 lbs)
Snatch Press Balance^ 3 x 3 (45 lbs, 65 lbs, 75 lbs)
Power Snatch 3 x 3 (95 lbs, 105, lbs, 125 lbs)After I finished my 3 x 3 for power snatches, I felt good and decided to go after a new PR (old was 135 lbs) while the rest of the class wrapped up their lifts.
Max Effort:
Power Snatch
1-1-1-1-1
135 lbs-135 lbs-137lbs-145 lbs (fail)-145 lbs (fail)MetCon:
21-15-9
Power Cleans @ 135 lbs
Toes to Bar^I hate, hate, hate these, which means they must be really good to do
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CF Santa Clara Workout
Snatch Balance 1 RM (58# bar)
+
10 Burpee (jump to 6 inch target)
10 OH Squat (45/35lbs)
AMRAP 7minFinished 3 rounds, plus 10 burpees and 7 OH Squats