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-
Cream Puff Workout
June 13, 2011
Cream Puff5X3 Push Press 105
WOD: For Time
21 Sumo Deadlift High Pull (75)
50 Air Squat
21 Push Press (75)
15 SDHP (75)
50 Air Squat
15 Push Press (75)
9 SDHP (75)
50 Air Squat
9 Push Press (75) -
Barbara Workout
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06-14-2011 WOD Workout
SHOULDER PRESS CHALLENGE
3 ROUNDS
400m Run
25 Wallball 20/14
15 KBS 1.5/1pood
5 L-Pull-ups Kipped
Presses were cake.
No Rx on the WOD due to L-Pullups. I had to kip a little and finish in the L-position instead of just banging them out.
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Thursday's WOD - "Nancy" Workout
5 rounds for time of:
400 meter run
Started with a 22 pound bar - 33 pound bar for rounds 4 and 5) Overhead squat, 15 repsWill probably modified on the poundage for overhead squats.
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Skill Day - Double Unders/Ring Dips Workout
3 rounds of 10-15 reps:
Samson Stretch <a href='/journal/movements/20'>Overhead Squat</a> with pvc pipe Sit-up Back-extension Pull-up <a href='/journal/movements/310'>Dips</a>Double Unders (3 rounds of 15 reps)
Ring Dips (3 rounds of 15 reps) -
06-13-11 WOD PU, Squat, DU Workout
6 WEEK SQUAT CHALLENGE STARTS TODAY
Then:
15 min AMRAP
5 C2B Pull-up
10 Squat
15 Double Unders
***Did my first set of back squats @ 30lbs x 20 reps.
***Got 11+3 rounds in the AMRAP, not chest to bar.
***Endurance homework: run 1 mile, do 100 pushups, run 1 mile. Finished in 27:05.
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06-23-11 Workout
Warm Up: 2 Rounds of:
Ultimate Stretch
Inch Worm
Bear Crawl
Crab CrawlStrength: 2 Rounds of Death By:
a.) Squat Hold
b.) HoverWork: 150,120,90, 60, 30 Jump Rope
50, 40, 30, 20, 10 K.B. Swings -
21-15-9 (with run) Workout
21-15-9 with a run in between rounds:
200 meter run
Air squats
Pushups
Ring rows