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-
6/13/13 Workout
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Foundations Class 4 Workout
Warm Up: 3 Rounds, Not for Time
10 Overhead Squats (pvc)
5 push ups
15 sit upsTechnique: Press/Push Press/Push Jerk
WOD:
Row 500 meters
15 Dumbbell Thrusters
Row 400 meters
9 Dumbbell Thrusters
Row 300 meters
6 Dumbbell Thrusters -
6/14/13 Workout
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Wallball, KB Swings Workout
21-15-9 reps for time of:
14 pound Wallball shots
20 kg Kettlebell swings -
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Back Squat Friday Workout
Strength
Back Squat
Take 15 minutes to establish a heavy 1rep Back Squat.- 305 NEW PR!!Conditioning
12 Minute Time CapGroup A
21-19-16-13 Reps Of:
• Wall Ball (#20/15)
• Box Jumps (24″/20″)Group B
21-19-16-13-10-7-4 Reps Of:
• Wall Ball Shots (#20/15)
• Box Jumps (30″/24″)Group C
21-19-16-13-10-7-4 Reps Of:
• Wall Ball Shots (#30/20)
• Box Jumps (30″/24″)Chose option B
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Oly Lifting Workout
Skill
Snatch Complex - 60kg (1 Snatch Pull + 1 Snatch)
Power Clean Complex - 80kg (1 Power Clean + 1 Push Press)
3x10 Back Extensions (15kg)
5x5 Strict Weighted T2B (about 2kg) (60s rest)Strength
3-3-3-3 Back Squats
(100kg - 110kg - 120kg - 130kg PR)