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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11/8/2013 Clean & Jerk, PS, MU, BJ Workout
A. build to tough single Clean and jerk quick Not a 1rm SCORE: 245
B. emom - 65% of 1rm clean and jerk x 3 - 5mins SCORE: 155-175
C. emom - 70-75% of 1rm clean and jerk x 2 - 5mins SCORE: 195
D. emom - 75-80% of 1rm clean and jerk x 1 - 5mins SCORE: 2258 RFT:
3 PS 155/95#
3 MU
3 high box jumps sdNotes:
- back off the % if form is off
- record time for 8rounds
- record box jump height -
Front Squats Workout
Front squat 5-5-5 reps
145-175-185Death by Barbell:
For time:
75 pound Shoulder press, 20 reps
75 pound Overhead squat, 20 reps
75 pound Hang power clean, 20 reps
75 pound Split jerk, 20 reps
75 pound Front squat, 20 repsTime: 08:47
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Chipper Workout
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Log Clean + Ring Row Workout
WOD: 5 rounds for time: 5 snatches (65% of 1rm) max effort pull ups Strength: Front Squat 5-5-5-5-5 (65%) Static Holds: Plank/Reverse Plank/bar hang *bonus: Romanian Deadlift 6-6-6-6-6
Log Clean @85#
Ring Row w/ 24" Box (14/6/5/3/4)
95# Front Squat
6:20?
Plank: 2:21
Reverse Plank: 2:01
Ring Dip: 1:01 -
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11.09.13 WOD Charlotte Checkers Shootout Workout
“Charlotte Checkers Shootout”
1min row(for calories)
1min push press 75/55
Rest 30sec
1min slamballs 30/20
1min KBS 1p
Rest 30sec
3 rounds
Score is total reps(and calories)
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snatch and wallballs/box jumps Workout
All-levels WOD/Beginner WOD:
A. Hang snatch 2-2-2-2: 83#B. 3 RFT: 30 wallballs 20/14, 20 box jumps : 7:34