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-
Fran Workout
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PP, Shuttle & Snatch Workout
Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps95#
Power snatch -
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Monday 10/22/12 Workout
Strength: OH squats 5 x 5 (22, 33, 33, 43, 53, 58lbs...one extra)
WOD: 10,9,8,7,6......1
Front Squats @ 53lbs
Push Ups (skinny bands)Time = 8:58
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Tabata Thrust & Pull Workout
4 X 8 Front Squat (65,75,85,85#)
8 Rounds of Tabata each: alternating
-Dumbbell Thruster (45/25 - did #15): (Low Round-7reps)
-Pull Up: (Low Round- 5 reps)Post: L-Sit Practice
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SQ 2 Workout
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5 rounds of: 10 weighted Ring Dips, 10 1.5 pood KB Swings (with weighted vest), 20 sec. weighted L-sit on low paralette Workout
5 rounds of:
10 ring dips with 20 lbs weighted vest
10 KB swings using 1.5 pood KB (wearing 20 lb. weighted vest)
20 secs hold of L-sit in a low paralette (wearing 20 lb. weighted vest)
New different WOD. Early morning WOD. Gym Boss was on the fritz so I just counted slowly for the 20 sec. hold. Not really for time, but pushed hard to keep up the pace. I warmed up in the apt and then did a few reps in the park to get comfortable with the movements 1 time before the WOD.
The L-Sit did a pre-fatigue on the arms and triceps before hitting the next round of the ring dips.
All unbroken until the 4th round. I only broke up the ring kips to 7+3 for the ring dips on the last 2 rounds.
Fun, well rounded WOD.
Again I felt a little tweak in the back. I was hoping I was back to normal after a few days off, but the back might still have a pull.
Entire WOD, setting up, stretching and WOD and back into the apt under 1 hour. GOOD timing. -