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-
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UNF - row, kb hang clean squat, sit up; thruster, bar burpee Workout
Baseline: Pre-SOP and box breathing, then ROM Drills.
Row 1,000m then complete 30-20-10 reps of KB hang clean to squat (35#/24#), sit ups.
Time: 13:22Work Capacity: “Omar”. Complete the following for time:
10x thrusters (95#/65#)
15x bar facing burpees
20x thrusters (95#/65#)
25x bar facing burpees
30x thrusters (95#/65#)
35x bar facing burpees
Time: 06:30, 65# barbell -
06-17-2013 Workout
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W MGW Bear Complex & Run, burpees and Thruster Workout
Skill:
Bear Complex:
5 Rounds of 7 sets of:
1 Power Clean.
1 Front Squat.
1 Push Press.
1 Back Squat.
1 Push Press
No se puede dejar la barra y hay que incrementar el peso en cada ronda.
Hice Squat clean en vez de Power clean y Front Squat. 30, 35, 40, 45 y 50kgWOD:
in 4 min.: run 400m and max reps burpees (hice 26, me fundieron todos)
rest 2 min.
in 3 min.: Max Thruster 60/40kg (hice 15 con 50kg, me los fundi a todos) -
0600 CF Undisclosed Day 11 Workout
5 Rounds for Time:
- 200m Run
- 10 Tire Flips
- 20 Dumbbell Push Press @ 35#/20#Warmup:
Jog 400m, then
3 Rounds:
- 5 Pullups
- 10 Pushups
- 15 squatsSkill:
15 minutes to work on jump ropes (singles AND double unders) -
Sissy Test..#1 Workout
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FS/KB/Box Workout
Complete 7 rounds for time of:
10x Front Squats #115
10x Kettlebell Swings #53
10x Box Jumps 24"Used a #50 sandbag for the swings, all else Rx
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Some CFSB Competitor Wod - PU, Lunges, & Prowler Workout
Beat the CFSB Competitor Wod #1
1 Minute of Dynamic Push Ups
1 Minute of Walking Lunges with Plate held overhead
1 Minute of Dynamic Push Ups
1 Minute of Walking Lunges with Plate held overheadScore is total number of repetitions performed - 50 reps
*Your chest must touch the plate on each down position, and come to a full lockout as you are transferring to the other side of the plate. During the lunges, with each step the knee must touch the ground then both feet return together to the full standing position.
Wod #2
Teams of 4 - Only me and Jess S 3:41 min
Prowler Push 25# Down and BackProwler Push 50# Down and Back
Prowler Push 75# Down and Back
Prowler Push 75# Down and Back
Prowler Push 50# Down and Back
Prowler Push 25# Down and Back
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PC + KB Swings Workout
Strength
Power Clean 1rm - 88 lbsWod
Every 30 Seconds2 Power Cleans @ 70% of 1rm - 63 lbs
1 Kettlebell Swing 55/35 *American Style
*Every thirty seconds the kettlebell swings increase by 1, until you can no longer perform the amount of reps in the 30 seconds.
finished up to 8 KS