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-
Barrage Workout
Pre-WOD:
1X20 Back Squats (135#)WOD: For Time:
-500 Meter Row
-400 Meter Run
-30 Shoulder To Overhead Press:(105#)
-20 T2B
-100 Double Under (300 singles) -
MIERCOLES 26 DE MARZO 2014 Workout
-
JUEVES 27 DE MARZO 2014 Workout
CALENTATIMIENTO
WOD: STRENGTH DAY
10-10-10 (Barra azul)
Squat Clean (25kg,25kg,25kg)
Split Jerk (25kg,25kg,25kg)1-1-1-1-1-1-1 (Barra Azul)
Clean & Jerk (30kg,30kg, 35kg, 40kg, 40kg, 45kg, 45kg) -
-
032514 Workout
Strength- Max Effort Deadlift
1) Deadlift- 3.3.3
Warm up: 95, 115, 135
Work: 155 - only got to do 1 set2a) KB Front Lunges- 3×12 @ 26
2b) Banded Good Mornings- 3×20Met-Con
10 Pull-Ups
10 Burpee Box Jumps
-8 min AMRAP-4 Rounds
-
032714 Workout
Mobility
1) Banded Shoulder Distraction - 2×1 min e/s
2) Internal Rotation Shoulder Smash - 2×1 min e/sStrength- Max Upper
1) Strict Press- 1.1.1
Warm Up: 45, 50, 55, 60, 65
Work: 752a) Close Grip KB Floor Press- 3×8-10 @ 26
2b) Band Pull-Aparts- 3×20 @ purple -
March 27 2014 Workout
Strength
*worked up to 95lb 3x3
*105lb 2RMWOD
20 wall balls
20 hang power cleans @95/65
3 rounds*Rx'd the workout
*finished sub 8 minutes -
Groovy Workout
WOD (2 Rounds For Time):
-20 Pull Ups
-30 Burpees
-40 KB Swing (53/35)
-50 Air Squats
-60 Sit UpsI did 53# kb swings and then 40# for the 2nd round.
-
-
3-27-14 Wendler (BP, HC and FS) w DUBs Workout
Wendler:
Bench Press - 5x220, 4x235, 3x245
Hang Cleans - 5x185, 5x195, 4x210, 4x210
Front Squats - 5x220, 5x235, 5x245Double Unders - set between sets - 30 x 9 = 270 reps