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-
-
-
08/19/2013 Workout
Warm Up
3 Rounds
Bear Crawl x 40 Ft.
Standing Broad Jump x 40 Ft.Mobility
T-Spine Smash
Overhead Tissue SmashMovement Prep
Burgener Warm-Up: PVC or Barbell
Skills Transfer: PVC or Barbell
WOD
12mins To Establish A 1RM Pause Snatch
Then
3x1 Pause Snatch @90% From Above
Then
SuperSet
A. Snatch Hi-Pulls (120% of pause snatch)
5x3B. Pendlay Row
5x6 -
08/12/2013 Workout
Warm Up
Agility Ladder
Mobility
Front Rack MOB
Strength
5x5
WOD
5 Rounds For Time
30sec Max Effort Burpee
30sec Rest
30sec Max Effort KBS (45/35)
30sec Rest
30sec Max Effort WB Sit-Ups (11-12 Ball)
30sec Rest -
Friday 082313 Workout
For time:
1.5 pood Kettlebell Goblet squats, 100repsEvery minute on the minute do three push-ups with hands on the body of kettlebell
-
Week 8 Day 4 Workout
worked up to 1RM deadlift
415! tried 430 and was really close but couldn't get it
-
-
08/14/2013 Workout
Warm Up
2 Sets of 10 yards with 10 Yards sprint of:
High Knees
Butt Kicks
Broad Jumps
Knee Hugs
Walking Quad Stretch
Inchworms
Spider Walk
Toy Soldier
Backwards RunMobility
Posterior Chain Smash (softball)
Couch StretchSkill
Barbell Weighted Step Ups (front rack position)
WOD
For Time:
2 Rounds:
800m Run
15 Pull-UpsThen (no rest)
30 Barbell Weighted Step Ups 20” Box (95/65)
Then (no rest)
2 Rounds:
800m Run
15 Pull-Ups -
08/13/2013 Workout
Warm Up
1000m Row
Mobility
Hip And Shoulder MOB
Movement Prep
Burgener Warm-Up: PVC or Barbell
Skills Transfer: PVC or Barbell
WOD
20mins To Establish A Max
Snatch20mins To Establish A Max
Clean & Jerk -
CF Somerville Workout
4 rounds: 5 box jump burpees, floor crawl
3x5 Power cleans: 55lbs, 65lbs, 75lbs
8 rounds: 5 Power clean @ 55lbs, 5 30 in. box jumps (PR)