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-
7/23/13 Front Squats + Fran Workout
A) Front Squat 8 RM
SCORE: 295#B) 10 min. EMOM 3 reps Front Squat at (A)
SCORE: 295#, 275# last two minutesC) "Fran": 21-15-9
Thrusters @ 95#
Pull Ups
SCORE: 2:55 -
WOD Workout
20 Knees to elbow
30 Box jump (24 inch)
40 Kettlebell (45 lbs)
50 Wallball (50 lbs)
60 sit-ups
70 double unders -
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HSPU, HangSnatch, Abmat, Run Workout
20min AMRAP
5 Handstand push ups
10 Hang power snatch 95/65
15 Abmats
200m Run
I think? 3 or 4 rounds +15. Could not keep the bar in hand for snatch. Set it down a lot & failed a lot. -
Shoulder to overhead + kb swings Workout
21-15-9-15-21
Shoulder to Overhead (75) (push jerk)
Kettlebell Swings (1.25) -
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rowing jerk Workout
PreWOD: Work up to heavy jerk, 115#
WOD: for time -
1K row then
100 shoulder to overhead 95/65 -
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07.23.13 HSPU, Hang Power Snatch, abmat, Run Workout
Group warm up, then;
20min AMRAP
5 Handstand push ups MOD off of dip bars
10 Hang power snatch 95/65
15 Abmats
200m Run
Rounds 5+3
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WOD Workout
Strength 1.1:
5 Press @ 65%
5 Press @ 75%
5+ Press @ 85% (Do as many reps as possible)Conditioning – 8 Rounds For Time: (20 min timecap)
5 Dumbbell Thrusters (25% Bodyweight) @35
10 Toes-to-Bar
15 Kettlebell Swings (70/44) @53Post-Workout – AMRAP in 2 Minutes:
Renegade Rows (Use DBs from Conditioning)