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-
Insomnia Workout
Strength: 5-3-1+ shoulder press (75%, 85%, 95% of 1RM) (55,65,75)
Metcon:
For time:
-600 m run (I did 2.5 min jump rope)
-5 rounds of:
-- 5 shoulder to overhead (65#)
-- 10 Bar-facing burpees
-600m run (2.5 min jump rope)Metcon: 16:45
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Snatch, Ring Dips, Box Jumps Workout
Skill Work: 3 positions of the Snatch
Then,
3 rounds
10 Snatch 95/65 (MOD: 35#)
15 Ring dips (MOD: purple band)
20 Box jumps 24/20
Lower back is still sore, dropped Snatch from 45# to 35# based on last week's wod so I could work on form more. Form felt better at the lower weight. Go to 40# next time.
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Do the Rockaway Workout
Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM)
Metcon
AMRAP
5 min HSPU
4 min air squats
3 min push-ups
2 min KB swings (53/35#)
1 min pull-ups -
Do the Rockaway Workout
Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM)
275, 310, 345 for 3 repsMetcon
AMRAP
5 min HSPU with one ab mat
4 min air squats
3 min push-ups
2 min KB swings (53/35#)
1 min pull-ups. -
Insomnia Workout
Strength: 5-3-1+ shoulder press (75%, 85%, 95% of 1RM)
Metcon:
For time:
-600 m run
-5 rounds of:
-- 5 shoulder to overhead (75)
-- 10 Bar-facing burpees
-600m runPress: 95, 100, 105
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WOD Workout
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''Helen & Temper Tantrum'' Workout
Warm-up Drills
Run 800m
2 Rounds for Quality of:
5 x KB Sumo Deadlift High Pull (20kg)
5 x KB Swings (20kg)
7 x KB Goblet Squat (20kg)
7 x Burpees
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
**Focus on the progression of technique from KB Deadlift to KB SDHP's to KB Swings in the warm-ups. Set-up is critical, attempt to apply what we've covered recently with stance and positioning (especially on the KB's decent) during today's WOD.''Helen'' (06.26.2012)
Complete 3 Rounds for time of
Run 400m
21 x KB Swings (20kg)
12 x Pull-ups
18:17''Temper Tantrum'' (06.26.2012)
Complete for time (optional, must be done outside in loading dock)
100 x Jumping Slamballs (20lbs)
6:45 -
Push-ups, Hang power cleans Workout
5 rounds for time:
20x push-ups
6x hang power clean (155#) - I did 140#those hang cleans were pretty tough, I started at 155 and had to drop after 2 reps.
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6-26-12 Front Squats & AMRAP Workout
Strength:
Front Squats: 3x185, 3x205, 4x225, 4x250, 4x265
AMRAP 15 Thrusters (95lbs), 10 Burpees (180 degrees)
Rounds: 4 + 2 (102 Reps)