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-
Back Squat / Box Jump / Knees-to-elbows Workout
Warmup:
3 rounds
* samson stretch
* 10 GHD
* 5 dips
* 15 push ups
5 rounds
* 6-8 hang snatch (45,65,85,95,100) starting to get the hang of it.WOD
Four rounds, 20 - 15 - 10 and 5 reps, for time of::
* 185# back squat
* 24" box jump
* knees to elbows -
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Comp format PK2# Workout
30 rounds
NOT for time500m Ergo bike
4 RH + 4 LH Single dB overhead lunges500m Ergo bike
3 x Strict pull ups -
fight gone bad variation Workout
Pull up
Push up
Kb swing @ 1.5pd
Push press @ 75lb
Calorie rowEach 1min round
1min rest athe end of each round -
Bradshaw - mod Workout
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Behind-the-Neck Press, Ball Slams, and Row Workout
Strength
Seated Behind-the-Neck Press @ 30X0; 5 sets of 5; rest 90 sec btwn sets
WOD
AMRAP in 10 minutes:
Ball Slam (30/20#) x 20 (Dang: I did 20 by mistake)
Row 300 m (I ran) -
Back Squats & Power Cleans Workout
Back Squat
3@85%
3@90%
3+@95% (COMPLETE AS MANY REPS POSSIBLE ON THIS SET)Then...
Every minute on the minute for 20:00, perform 2 power cleans
You may increase weight each round. Record your max for the day.I only did the EMOM portion of this WOD and did a consistent 88 lbs.
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Cindy Workout
20 Minute AMRAP
5 Pullups
10 Pushups (After review of the video not full extension on the pushups)
15 Air Squats -
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"Wittman" Workout
7 Rounds for Time:
15 Kettlebell Swings 53/35
15 Power Cleans 95/65
15 Box Jumps 24/20