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-
-
Press + Push Press Workout
EMOM 10'
3 SHOULDER PRESSFOR TIME:
30-25-20-15-10
CAL ROW
KB SWING
PUSH PRESS
-
18012016 Workout
Conditioning
For Time
“The Dirty Thirty”
30 Box Jumps, 30/24
30 C2B Pull ups
30 Kettlebell Swings
30 Front Rack Walking Lunge Steps
30 Toes to Bar
30 Push Jerks
30 Dead Lifts
30 Wallballs
30 Burpees
90 Double Unders -
-
-
WOD Workout
3 rds
15 Deadlift 60/42,5kg
10 Burpee over bar
10 Clean & jerk 60/42,5kg
10 Burpee over bar
5 Snatch 60/42,5kg
10 Burpee over bar -
-
-
25.9.2017 40+ Strength
Split Jerk – 5 Singles
Set #4 – 1 Split Jerk @ 75% of estimated best CJ
Set #5 – 1 Split Jerk @ 80% of estimated best CJ
Set #6-8 (3 Sets) – 1 Split Jerk @ 85% of estimated best CJ -
Gymnastics + weightlifting Strength
Aamu: 30 min
1 min walk/1 min run
122/144
7.43/5.47 min/kmIp: 150 min
1.Skill
A. BMU practice for 25 min
BMU 1 + 8 x 2 = 17 repsB. HSW practice for 15 min
C. 9 min EMOM:
1) 7 HSPU
2) 6 C2B
3) 7 T2B2.Weightlifting
A. 8 - 10 sets of 1 squat clean + 1 push jerk + 2 split jerk
Go every 2 min3.JG SC 24.3.2018
B. 5 sets of:
Weighted pull up x 3
12 15 17 17 18 kgC. 3 rounds:
- 20 - 60 sec ring support hold
- 20 - 60 sec bottom of dip hold
- 10 single arm ring row/arm
- 90 sec rest4.2 sets of:
- Single leg KB DL 12/s x 12 kg
- Reverse hyper x 15
- Weighted blackburn 0.5 kg x 10