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-
08-30-11 Workout
Warm Up:
Part 1. Joint Mobility
Part 2. Burgener Bar Warm Up:
i) Down & Up
ii) Elbow High and Outside
iii) Muscle Snatch
iv) Snatch Land
v) Snatch Land
One round PVC, One round Oly BarSkill: Tripod / Frog Stance / Tuck Planche
Work: 7/14, 6/12, 5/10, 4/8, 3/6, 2/4, 1/2
Thruster — 75% B.W.
Oly Bar Roll Outs -
Achieve Workout
Pre-Wod: Find 3 Rep Max Dead Lift. (185#)
Then
10 Minute AMRAP
-3 Hang Cleans (205/115#)
-7 Burpees7 rds + 3 HPC + 5 burpees --- @ 85#s
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Clean and Jerk 1-1-1-1-1 Workout
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Skill Work - Toes To Bar/Ring Dips Workout
Toes To Bar (3 rounds of 10 reps)
Ring Dips (3 rounds of 7 reps) -
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08.31.11 WOD Workout
3 Shoulder Press on the minute for 9 minutes at 60% @85#
Rest 5 min:
8 Rounds of Max Reps
20 sec Push Press 75#
10 sec Rest
20 sec Alternating Jumping Lunges
10 sec Rest3 reps on the minute, not so hard
The WOD - brutal! Only hit 180, i wanted 200+ but those lunges, uggh! -
Jackie Workout
Row 1000m
50 thrusters @ 45#
30 pull-upsOLY lift:
3x3 of power cleans & push press
pc: 115-135-145(2)
pp: 115-125-135
PR'd on both -
08.31.11 WOD Workout
3 Shoulder Press on the minute for 9 minutes at 60%
Rest 5 min:
8 Rounds of Max Reps
20 sec Push Press 75/45
10 sec Rest
20 sec Alternating Jumping Lunges
10 sec Rest
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Moxie Workout
-3X Max rep Clean & Jerk (135/95) 14 (95), 7 (115), 6 (115)
-3X 10-12 GHD Sit Up 12, 12, 12
-3X Max rep Ring Dip 17, 14, 12
-4X 100 meter sprints @ 70%Record total reps (excluding sprints).