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-
11-25-12 Power Cleans & Metcon (WBs, BJs, Power Cleans) Workout
Strength:
Power Cleans: 3x135, 3x155, 3x175, 3x195, 3x205, 3x215, 2x220, 2x220
3 Rnds: 25 WBs (20lbs), 20 BJs (24"), 15 Pwer Cleans (115lbs)
Time: 10:06
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Hour of work Workout
20 Mins of Strength - Push Press
warm up - 65lbs - 12x
115lbs - 5x
135lbs - 5x
155lbs - 5x
185lbs - 3x
205lbs - 3x
225lbs - 1x
(Did not drop the bar on the heavier weight)
Rest
WOD 1
4 Rounds
15 KB Swings 70lbs
15 - 24" Box Jumps
5:43 Completed
Rest
WOD 2
3 Rounds
10 Pullups
10 Ring Dips
10 GHD
5:01 Completed -
10 Minute Core Excercises Workout
As many full body crunches as you can in 2 minute.
As many mountain climbers as you can in 4 minutes.
As many side crunches as you can in 2 minutes.
As many push-ups as you can in 2 minutes.
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triplet of TGU, Sotts Press, High Box Jump Workout
M/ 38/ 135 lbs/ 5'-6"
I did a triplet for about 45 minutes of:
Turkish Getups (5 reps - 1 rep each arm increasing weight each round)30,40,50,60,70,75 lbs
Sotts Press (increasing weight each round)45,55,65,75,75,75 lbs
High Box Jumps (8 reps)(worked at a slightly less than max height) -
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Tommy Mac Workout
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Ducks vs Frogs Workout
Find 3RM bench press with a pause between reps - #215
12min AMRAP
2 HSPU (Mod on box)
4 deadlift (225/155#)
6 T2BPost:
5 Minute Plank -
Get your ass to the gym! Workout
5 rounds
Double KB Box Step Ups 3 each leg
Thrusters 3
Weighted Pullups 3
Power Clean with log or bar 3
Finisher
20 Goblet Squats
2 Burpees
18 Goblet Squats
4 Burpees
16 Goblet Squats
6 Burpees
14 Goblet Squats
8 Burpees
12 Goblet Squats
10 Burpees
10 Goblet Squats
12 Burpees
8 Goblet Squats
14 Burpees
6 Goblet Squats
16 Burpees
4 Goblet Squats
18 Burpees
2 Goblet Squats
20 Burpees