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-
Jerk & Jump Workout
STRENGTH:
Shoulder Press 1-1-1-1-1-1 Shoulder Press: 95-115-135-145-150(F)-150(F)WOD: 9 Rounds 10 Air Squats
20-Minute AMRAP
• 5 Push Jerk (115/85)
• 10 Lateral Jumps (over the barbell)
• 15 Air Squats
• 20 Double Unders -
PSKC Comp Class - 4.15.13 Workout
Class will be at 4:30 Monday:
Skill:
6 rounds
- 3 position clean + 1 jerk (top down, hi hang, above knee, then from the floor)
- 3 muscle ups (bar or ring, sub 5 strict ring dips)Conditioning:
3 rounds for time.
-Stoplight run
-20 Toes to bar
-7 shoulder to overhead (155/105) scaled to 95. -
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Danny Workout
WOD: (2 Rounds 3 Push Press)
20 Minute AMRAP
• 30 Box Jumps (24/20)
• 20 Push Press (115/75)
• 30 Pull-Ups -
Clean and Climb Workout
STRENGTH: (175 lbs)
15 Minutes to Establish 1RM Power CleanWOD: Time: 14:29 (115lb)
5 Rounds:
10 Power Cleans (135/95)
7 HSPU
1 Rope Ascent -
SDHP/Deadlifts/Climbers Workout
For Time 21-18-15-12-9-6-3:
■SDHP (95/65)
■Deadlifts (95/65)
■Mt. Climbers -
WOD Workout
12 Double KB Thrusters (1.5 pood)
15 Pull Ups
18 KB Sumo Dead Lift High Pulls (1.5 pood) -
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WOD Workout
3 rounds of:
400m
8 burpee box jumps
12 Power cleans (115 lbs)
16 Kettlebell (45 lbs)
30 double unders