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-
It's Only 10 More Seconds Workout
Skill:
Weighted Ring Pushups (use weight vest or plates)
Renegade Rows
5x5Circuit
1st Round - 30w/20r
2nd Round - 40w/20r
3rd Round - 50w/20r
4th Round - 60w/20r
Rower
Prowler
Swings
Slamball
Jump Rope -
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Walk with Rocky and Penny, 1 hr Workout
First attempt at taking both dogs for a real walk together. It was challenging at first, but we're slowly getting the hang of it.
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11-25-12 Power Cleans & Metcon (WBs, BJs, Power Cleans) Workout
Strength:
Power Cleans: 3x135, 3x155, 3x175, 3x195, 3x205, 3x215, 2x220, 2x220
3 Rnds: 25 WBs (20lbs), 20 BJs (24"), 15 Pwer Cleans (115lbs)
Time: 10:06
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Hour of work Workout
20 Mins of Strength - Push Press
warm up - 65lbs - 12x
115lbs - 5x
135lbs - 5x
155lbs - 5x
185lbs - 3x
205lbs - 3x
225lbs - 1x
(Did not drop the bar on the heavier weight)
Rest
WOD 1
4 Rounds
15 KB Swings 70lbs
15 - 24" Box Jumps
5:43 Completed
Rest
WOD 2
3 Rounds
10 Pullups
10 Ring Dips
10 GHD
5:01 Completed -
10 Minute Core Excercises Workout
As many full body crunches as you can in 2 minute.
As many mountain climbers as you can in 4 minutes.
As many side crunches as you can in 2 minutes.
As many push-ups as you can in 2 minutes.
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triplet of TGU, Sotts Press, High Box Jump Workout
M/ 38/ 135 lbs/ 5'-6"
I did a triplet for about 45 minutes of:
Turkish Getups (5 reps - 1 rep each arm increasing weight each round)30,40,50,60,70,75 lbs
Sotts Press (increasing weight each round)45,55,65,75,75,75 lbs
High Box Jumps (8 reps)(worked at a slightly less than max height) -
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