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-
15 October 2012 - 3A) Snatch Balance 5x3 Workout
Strength/Skill
1) 1RM Snatch
2) 1RM Power Clean + Push Jerk
3A) Snatch Balance 5x3 http://www.catalystathletics.com/exercises/exercise.php?exerciseID=80
3B) Clean Pull 5x3 Touch and go reps ( 105% of best clean)
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=98
4) 240 sec in L-Sit PositionWOD
4 Rounds (For Total Rounds):
3 Min AMRAP
7 Squat Clean Thrusters 155/105
14 Toes to Bar
21 Burpees ( Jump to target 6 in above reach)
2 min Rest -
15 October 2012 - 4) 240 sec in L-Sit Position Workout
Strength/Skill
1) 1RM Snatch
2) 1RM Power Clean + Push Jerk
3A) Snatch Balance 5x3 http://www.catalystathletics.com/exercises/exercise.php?exerciseID=80
3B) Clean Pull 5x3 Touch and go reps ( 105% of best clean)
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=98
4) 240 sec in L-Sit PositionWOD
4 Rounds (For Total Rounds):
3 Min AMRAP
7 Squat Clean Thrusters 155/105
14 Toes to Bar
21 Burpees ( Jump to target 6 in above reach)
2 min Rest -
15 October 2012 - WOD Workout
Strength/Skill
1) 1RM Snatch
2) 1RM Power Clean + Push Jerk
3A) Snatch Balance 5x3 http://www.catalystathletics.com/exercises/exercise.php?exerciseID=80
3B) Clean Pull 5x3 Touch and go reps ( 105% of best clean)
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=98
4) 240 sec in L-Sit PositionWOD
4 Rounds (For Total Rounds):
3 Min AMRAP
7 Squat Clean Thrusters 155/105
14 Toes to Bar
21 Burpees ( Jump to target 6 in above reach)
2 min Rest -
Rosa Workout
Pre-WOD
5 X 3 Front Squat (95,100,105,110,115#) - This was a PR5 RFT
- 10 HSPU (mod with pike position on a box)
- 400m run -
Deadlift and "JT" Workout
Strength
Deadlift @ X0X0; 3-2-1-3-2-1; One set every 2 mins
WOD
"JT"
21-15-9 for time:
Handstand Push-ups
Ring Dips
Push-ups -
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1000m Row, Wallballs, T2B Workout
For time,
Buy in- 1000m row
Then,
3 rounds
21 Wallballs 20/14
21 Toes 2 bar
Getting better with the 14# wallball. Broke into 7's. T2B still have to stop after each one and break after 7's, and every 3-4 on the last round. Practice 2-3 without putting feet down during warm ups.
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Rosa Workout
Pre-WOD
5 X 3 Front Squat (135,155,165,175,185)Did some negatives starting on round 3 - need to work on the HSPUs...