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-
baseball Workout
4 bases, 1 min/base.
4 innings,
first base: KBs 45#, second base:pullups, third: burpees, home: rest.Score x 2 = 300 something?
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Easy 50 Workout
50 Wallball, ball hits the ground every time (20 lbs)
50 burpee box jumps (20 inch box)
50 pull-ups, off the bar each time, change direction you're facing -
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Front Squat & Hang Knee to Chest Workout
5-5-3-3-1-1 Front Squat then… (175lb PR)
3 RFT:
10 Front Squats using 50% of last heavy single
10 Hang Knee to Chest -
Pull-Burpee-Lunge-Burpee-Pull Workout
Push Press 5×3 (135 PR)
then…
For time:
20 band pull ups
30 burpees
40 walking lunges
30 burpees
20 band pull ups -
Nancy Workout
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 repsDid Burgener's warmup then some Snatch and Clean work prior to WOD
Did this WOD w/ 65# with a time of 18:56 on 5/10/2012 -
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Deadlift and bench press Workout
5-3-2 Bench Press progressing through weights
185-205-225
205-225-245
225-245-265
245-265-285 (1, little help on second rep)Max Hex Bar Deadlift
5 @ 135
5 @ 225
3 @ 315
2 @ 365
1 @ 415 - PR. -
Workout 9/11/13 Bodybuilding and Conditioning Workout
Warmup
50 Jump Ropes
30 Pull Aparts
30 DislocatesBody Building
50 Dumbbell Bench Press
50 Incline Dumbbell Bench Press
3 x 15 Bicel Curls + Burnout
3 x 15 Upright Row
3 x 15 Dumbbell Row
1 ME Set of Strict Pull Ups (You may want to do this before the rows)Conditioning - For Time - In memory of 911
3 Rounds:
09 - HSPU
11 - Deadlifts (135/225)
20 - KB Swings (25/55)
01 - Hill Run