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-
Front squats, handstand walk and ghd sit-ups Workout
3 rounds for time of:
21 front squats @ 95#
40ft handstand walk (handstand against wall and alternated hands touching shoulders)
30 ghd sit-ups (abmat sit-ups for first 2 rounds... ghd's were occupied)
40ft handstand walk (above mentioned sub) -
06-14-2011 WOD Workout
SHOULDER PRESS CHALLENGE
3 ROUNDS
400m Run
25 Wallball 20/14
15 KBS 1.5/1pood
5 L-Pull-ups
Shoulder Press Weight 95lbs x 10
3Rds @ 14:45. Not as I envisioned it, but oh well. Should have been around 13:00.
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endurance w/ amilia 6/14/11 Workout
Run backwards 100 meters and then Sprint forward 100 x4.
100 double unders or 50 tuck jumps.
100 abmats situps
30 kettlebell swings 1 pood
20 tire jumps. -
Sumo Jerk Workout
5 sets of 5 Push Jerks with 80% of your one rep max.
Workout
Complete 1 round of the following as fast as you can:
1. Sumo deadlift high pull 21 Reps with 20 Kgs / 45 lbs
2. Jerk 21 Reps with 20 Kgs / 45 lbs
3. Sumo deadlift high pull 18 Reps with 20 Kgs / 45 lbs
4. Jerk 18 Reps with 20 Kgs / 45 lbs
5. Sumo deadlift high pull 15 Reps with 20 Kgs / 45 lbs
6. Jerk 15 Reps with 20 Kgs / 45 lbs
7. Sumo deadlift high pull 12 Reps with 20 Kgs / 45 lbs
8. Jerk 12 Reps with 20 Kgs / 45 lbs
9. Sumo deadlift high pull 9 Reps with 20 Kgs / 45 lbs
10. Jerk 9 Reps with 20 Kgs / 45 lbs
11. Sumo deadlift high pull 6 Reps with 20 Kgs / 45 lbs
12. Jerk 6 Reps with 20 Kgs / 45 lbs
13. Sumo deadlift high pull 3 Reps with 20 Kgs / 45 lbs
14. Jerk 3 Reps with 20 Kgs / 45 lbs -
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Endurance WOD Workout
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The Hollaback Workout
WOD:
800M Run
30 Power Snatch (RX 135/95)
30 Box Jumps
800M RunA few times i been around that track.... lemme hear ya say this shit is bananas. B-A-N-A-N-A-S.
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Run Snatch Jump Run Workout
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06-14-2011 WOD Workout
SHOULDER PRESS CHALLENGE: 35 x 10
3 ROUNDS
25 Wallball 20/14 - working on getting to the 10 ft mark.
15 KBS 1.5/1pood
5 L-Pull-ups: Band pull ups
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