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-
Fri Comp Programming Workout
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01.06.2013 Workout
Strength
5x3 Back squat
Then 1 attempt ME @ 80% of 3RM35 (warmup), 85, 115, 135, 145, 155 (1).
ME: 115 for 10 repsWOD
5 RFT
5 Front squat (135/95)
7 Burpee
9 Box jump (30/24)85#, 24". 7:51. Should have gone RX
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Push, pull Workout
100 hand-release push
30 pull
However I get them
-18:06...pull harder than last time, but pretty pleased235 lbs--not as bad as I thought...very bloated today
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5 rft 20 pushups 14 65# thrusters Workout
Total shit show. After round 3 thrusters became strick press and air squats due to wrists.
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pull up, hang clean, burpee Workout
5 MIN AMRAP
3 strict pull ups/ weighted
5 hang cleans 75
7 burpees
2min rest5 MIN AMRAP
3 strict pull ups/weighted
5 hang cleans 75
7 burpeesRest 2 min
Tabada
Overhead lunges 25 -
1/2/14 Wall Walks, Hang Squat Snatch, Pistols, DU Workout
3 rounds
5 wall walks
10 hang squat snatch 65lbs mod 45lbs
16 pistols mod green band
30 double undersRough rough!!
Time 20:33
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Kom igång 3 Strength
A: backsquat 3x5
B: staggered stance KB DL 2x8/each side
C: Adductors 2x12
D: SL standing leg curl 1x15/each leg -
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Total workouts of the week Workout
Rest day, total workouts of the week 16 hours, x 8
Week 2/3Strength & conditioning
Metcon x 2
Aerobic work x 3 - 165 min
Upper body strength x 4
Squat - 2390 kgGymnastics
MU - 70
BMU -
BFLY - 90
BCTB - 95
HSW -Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23:00
Avg. hours asleep - 7 h 35 min
Avg. 2950 kcal/day