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-
Thursday's WOD - "Nancy" Workout
5 rounds for time of:
400 meter run
Started with a 22 pound bar - 33 pound bar for rounds 4 and 5) Overhead squat, 15 repsWill probably modified on the poundage for overhead squats.
-
-
Skill Day - Double Unders/Ring Dips Workout
3 rounds of 10-15 reps:
Samson Stretch <a href='/journal/movements/20'>Overhead Squat</a> with pvc pipe Sit-up Back-extension Pull-up <a href='/journal/movements/310'>Dips</a>Double Unders (3 rounds of 15 reps)
Ring Dips (3 rounds of 15 reps) -
06-13-11 WOD PU, Squat, DU Workout
6 WEEK SQUAT CHALLENGE STARTS TODAY
Then:
15 min AMRAP
5 C2B Pull-up
10 Squat
15 Double Unders
***Did my first set of back squats @ 30lbs x 20 reps.
***Got 11+3 rounds in the AMRAP, not chest to bar.
***Endurance homework: run 1 mile, do 100 pushups, run 1 mile. Finished in 27:05.
-
-
06-23-11 Workout
Warm Up: 2 Rounds of:
Ultimate Stretch
Inch Worm
Bear Crawl
Crab CrawlStrength: 2 Rounds of Death By:
a.) Squat Hold
b.) HoverWork: 150,120,90, 60, 30 Jump Rope
50, 40, 30, 20, 10 K.B. Swings -
21-15-9 (with run) Workout
21-15-9 with a run in between rounds:
200 meter run
Air squats
Pushups
Ring rows -
20131126 Workout
Strength
Back Squat:
1x10 @ 60%
1x8 @ 70%
1x6 @ 75%
1x4 @ 80%Front Squat:
1x5 @ 60%
1x5 @ 70%
1x5 @ 70%
1x5 @ 70%Conditioning
5 DB Clean and Jerks (R)
5 DB Clean and Jerks (L)
10 Pistols20 minute AMRAP
-
06-14-2011 WOD Workout
SHOULDER PRESS CHALLENGE 35lbs 10xs
3 ROUNDS
400m Run
25 Wallball 20/14
15 KBS 1.5/1pood
5 L-Pull-ups/ band pull ups the 5 t2b
-
Quickie Workout
For time:
225 pound Deadlift, 21 reps 135 lbs.
50 Squats
135 pound Push press, 21 reps 95 lbs.
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps