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-
COLE Workout
10 Thrusters 95#
10 Ring push ups
10 Rounds
Did the ring push ups for the first two rounds. Switched to Med Ball push ups after that. Still smoked after the Murph from Saturday.
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WOD #1 Workout
1 Round for time:
60x Push-ups
50x Kettlebell swings (50 lbs)
40x Upright row (65 lbs)
30x Pull-ups
20x Ring dipsAfter each exercise do:
40x Double-unders
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071612 Workout
Back Squat 3x5
145-170-190 (pr)Two Position Clean 5x2
95-100-100-100-105FRAN!!!!!!!! - 6:09 2+ min PR
then...
5x200 with 20# slam ball
3x250 meter row (started storming so I had to resort to this) -
Frontin' Workout
Back Squats:
3 @ 80%
3 @ 85%
3+ @ 90% of 1RM3 @ 280
3 @ 300
1 @ 320Metcon, for time:
21 front squats (135/95)
18 HSPU
200m run/row
15 front squats
12 HSPU
200m run/row
9 front squats
6 HSPU
200m run/rowPretty off day. . . the good ones can't come everyday!
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Quick After-Work Bar Complex Workout
3 Rounds for Time:
12 Deadlifts
6 Hang Power Cleans
8 Front Squats
4 Split Jerka
2 Front-Rack LungesAll with 1 bar (I used 75lbs)
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Karen Workout
5x5 Back Squat (155#)
1x10 w/barbell
1x7 @ 50%
Bein 5x5 w 5 lbx more than last back squatKaren:
150 wall ball (14#) -
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