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-
Hang Power Snatch & Snatch Balance + kneeling power hip jump from floor exercise Workout
I did a technique day of working with doing sets of 3 hang power snatch and 3 snatch balance
I also did just snatch balance
at the end, I did a bunch of sets of kneeling and using the hips to jump up and into the bottom position or catch of the snatch with light barbell of 20 lbs and 30 lbs.I was super tight and it took a really long time to get warmed up and kind of loose.
I did not get a really good workout.
I worked at it, and pushing myself down under the bar.
bar, 75, 95, 95
I was not feeling too fast, strong or coordinated and agile... not a very good workout. -
131105: 5 rounds for time of ME burpees ME KBS (32/24kg) ME Abmat sit-ups Workout
131105: 5 rounds for time of
-30 sec ME burpees
-30 sec rest
-30 sec ME KBS (32/24kg) 16KG
-30 sec rest
-30 sec ME Abmat sit-ups
-30 sec rest -
131109: "Loretta"- 2 min ME/1 min rest Workout
131109: "Loretta"- 2 min ME/1 min rest
-Row for cal.
-T2B HLR
-Wallball(20/14)
-Double Unders **SU
-KBS (32/24kg) **16 KG -
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131113: 15 min AMRAP of 50 KBS, Jumping Squats @ 45#, Pull-ups Workout
131113:
WL: 15 min to work to a heavy single Low Hang Clean + Jerk
Conditioning: 15 min AMRAP of
-500m row or 50 KBS (24/16kg)
-25 Jumping Squats @ 45#
-15 Pull-ups (GB)Completed 2+10
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131114: 21/15/9 Deadlifts HSPU Workout
131114: 21/15/9 reps for time of
-Deadlifts (275/155)
-HSPUHR PU instead of HSPU
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Pull-ups - Push-ups - Squats - Sit-ups Workout
Pre-WOD
• 5k (24:22)WOD 50-40-30-20-10
• Pull-ups
• Push-ups
• Squats
• Sit-ups -
Skills Workout
Worked on my skills today:
Front Squats at 135 lbs
Back Squats at 135 lbs
Dead Lifts at 135 lbs
Power Cleans at 95 and 115 lbs
Clean and Jerks at 95 lbsSpent a lot of time with some Bioenergetic work and qigong, all of which while under a 24 hour fast.
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Community WOD Workout
Team of 3 - divide work as needed. One working at a time.
Everyone 100m overhead walking lunge (35 and 25lb)
then
100 Thrusters - 65
90 Box Jump
80 Ring push up
70 Power clean
60 Push press
50 Kettlebell swing
40 Pull up
30 Lateral ball throw
20 Pistol
10 Hand stand push up -
GW v-up, squat jump, hang power clean, s2o, power clean, front squat Workout
Strength: 10 min. find max:
1 power clean
1 front squat
1 s2o
1 hang power clean
1 front squat
1 s2o
(hice 70kg max, se hace todo junto sin dejar la barra caer al suelo.)
WOD:
AMRAP 12
12 v-up/sit-up (hice v-up)
9 squat jump over bar
6 hang power clean 60kg
3 s2o 60kg
(hice 6 rondas)