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-
Strength&skills Strength
-
Ninjat 14-16v WOD Workout
20 min AMRAP laatua
7 vaakarengassoutu
9 pystypunnerrusta tangolla
12 kulmasoutua kahvakuulalla / käsi
15 lisäpaino hollow rocks -
extra lunch Workout
5x5 back squat (BS)
180, 200, 225, 245, 2655X5 hang clean (HC)
130, 145, 160, 175, 190 -
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 -
Walking lunge/STO Workout
-
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.
-
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# -
Strength&skills Strength
Total 75min
WU: 1000m row, 20 sec rest
3xME UB DU, 20 sec rest between sets: 6, 32, 33
3x20 abs, 3x20 backs, mobility
HBBS, Wendler week 1
Narrow bench press, Wendler week 1
15min kipping pull-up practice -
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 -
Front Squat/ Clean Strength
Work up to 1RM Front squat:
(100/105/110/115/120)
Then:
5x5 at 80% of 1RM
(100/100/95/95/95)
Followed by:
Work up to 3RM squat clean
(70/80/90)