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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Annie & Weighted Pull Up Workout
Weighted Pull Up - 1RM
Annie
50-40-30-20-10Double Unders/Sit Ups
*I couldn't do double unders, so I had to replace with tuck jumps
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Press 5-5-5, Push Press 3-3-3, Push Jerk 1-1-1 Workout
For Load
Press - 65 lbs (4 rep max)
Push Press - 85 lbs (3 rep max)
Push Jerk - 85 lbs (1 rep max) *Attempted 95 lbs & failed -
7/15/13 p.m. Workout
A. 1 1/4 front squat 3-4x5; rest 2 min
SCORE: 225 4x, 245 4x, 245 4x, 265 3x, 300 3xB. Power snatch clusters 2.2.2x5; rest 30 seconds/rest 3 min (TnG, heavy load)
SCORE: 155, 165, 185, 155, 165+
Prowler sprints;
15 seconds @100%
rest 2:15
x6
(heavy load, but still allows high foot turnover)
SCORE: N/A -
Outlaw Way 130715 Workout
1 RM Back Squat
425#BBG
1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
165#2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 150#
3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 250
3b) 4X8 Pendlay Rows 205# -
Air Force WOD Workout
Using a 95 lbs barbell, 20 reps of:
Thrusters
SDHP
Push Jerk
Overhead Squat
Front SquatEvery minute begins with 4 burpees.
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07-15-2013 Workout
work to a 5RM of DL
5 @ 65% #245
5 @ 75% #285
5 @ 85% #315
5 @ 95% #355
5 @ 105% #395 -
extra lunch Workout
5x5 back squat (BS)
180, 200, 225, 245, 2655X5 hang clean (HC)
130, 145, 160, 175, 190