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-
Ten-Seven Workout
Pre-WOD:
Heavy Set of 3 Strict PressWOD - 15 Minute AMRAP:
-10 Dead Lifts (#135/95)
--7 HSPU
-10 Hang Cleans
--7 HSPU
-10 Front Squats
--7 HSPU -
Running + 8ct body builders Workout
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11-19-14 Frnt Squats, Squat Cleans, Rows, Hng Clns Workout
Front Squats- 3x185, 2x215, 2x235, 1x255, 1x275, 1x295, 1x305
Squat Cleans - 1x135, 1x155, 1x175, 1x195, 1x205, 3x215
4Rnds - 5 Hng Clns (195lbs), 500m row -
Weightlifting Strength
Snatch:
Floor - hang from knee - high hang
3 @ 40%
2 @ 50%
1 @ 55%
1 @ 60%
7 @ 65%Clean and Jerk:
Power clean - hang clean - split jerk w 3 sec pause
3 @ 40%
2 @ 50%
1 @ 60%
5 @ 65% -
Flutter Workout
Pre-WOD:
3 Rounds of Floor Press "Lynne"
-Max reps body weight floor press
-Max reps pull upsWOD - 20 Minute AMRAP:
-400 meter run
--30 Push Ups
--60 Flutter Kicks -
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Grapple Workout
Pre-WOD:
3 Position Snatch
-Floor
-Hang
-High HangWOD - 5 Rounds for time (15 Minute Cap):
-10 Power Snatches (#95/65)
-10 Over Head Squats
-10 Burpees (jump laterally over bar bell)Post:
3 X 1 minute weighted planks -
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Hollow rocks, Superman rock, Broad jumps Workout
Accumulate 10 minutes of work of:
20 Hollow Rocks
20 Superman Rocks
10 Broad Jumps