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-
12-5-11 Strength Day Workout
Dead Lift and Hang Cleans:
Garbage workout day. Wasn't feeling it. Low low energy level
Dead Lift Progressions: 1x5x225, 1x5x315, 1xdx405, 1x2x450, 1x1x470, 1x5x405, 1x5x315
Hang Cleans: 1x10x135, 1x5x185, 1x4x225, 1x7x185, 1x10x185
Also did jump rope singles - 7x50 singles
50 situps
50 pushupsNothing felt good today!!!!!! UGH!!!
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AMRAP 20m Workout
Complete As Many Rounds As Possible in 20 minutes of:
30 sec handstand hold
30 sec squat hold
30 sec L-sit hold
30 sec Chin over bar holdTime is cumulative for every exercise, meaning that if you are 10 sec in handstand hold and get down, the time is paused and then resumed when you addopt the hand stand hold position again, until you complete 30 secs on each position.
You need a 20minute timer that NEVER stops, and somone with a chronometer who can tell you when you have completed the 30sec hold of each position.
Result: 5 rounds + 30sec handstand hold + 30sec squat hold + 24sec L-sit hold
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Jumppaa sitä reppua Workout
10 rounds for time
8 x deadlift (120/90)
8 x push press (40/30)
8 x wall ball (20/14) -
20min amrap: 30cal soutu / 20 kp tempaus / 10 punnerrus Workout
20min amrap:
- 30cal soutu
- 20 käsipainotempaus (N 15kg / M 22,5kg)
- 10 etunojapunnerrus
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Weight WOD - Not for time Workout
Hang Power Clean 3-3-3-3-3-3-3 (7 total)
Looking for your 3RM - not for time.
Weights:
145-155-165-175-185-195-205Result:
3RM - 205lbs YEAHH!!!!! -
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Push Press 3,3,3,3,3,3,3 Workout
7 rounds of 3 reps, push press...increasing weight each round.
On my last round I was able to do 115#x2 and the 3rd time, just couldn't get it. I decided to try one last time and failed. :(
Oh well, it will be something to work towards next time this WOD comes around. :)