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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Outlaw 121126 Workout
For Thursday..
WOD 121126:
BB Gymnastics1) Snatch: 10X1 @ 80% (155) – rest 30-60 seconds.
2) Clean & Jerk: 10X1 @ 80% (235) – rest 30-60 seconds.Conditioning
Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#For time.
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Overhead Squat, Double Unders Workout
Overhead Squat 5-5-3-3-1-1 (30-30-40-40-50-60-70) 70 # New PR (+15#)
Then,
10 OHS 135/95
50 Double unders
3 rounds
15# PR on OHS, but I think I exhausted myself going for a 1RM. Started at 45# for the wod, had to bail to 30# around the 6th rep/round 2. Just couldn't even hold it up any longer. I think it's time to get some wrist wraps! Did all 50 DU's unbroken the first round. 25, the second then broke into 10's for the remaining.
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Death by Clean & Jerk Workout
WOD: Death By Clean & Jerk (135/95#)
Minute 1......1 C&J
Minute 2......2 C&J
Minute 3......3 C&J
etc...
Post WOD
10 Minute Push Up Test -
ADDITIONAL BODYWEIGHT HOME WORKOUT Workout
WARM-UP
30-20-10 Air Squat Cross Kicks video
10-15-20 Sit-UpHandstand Shoulder Opener
BODYWEIGHT STRENGTH
3-4 rounds, rest 30-60sec between movements.
1) 5-10 Push-Up, tempo 32X1 + 10sec Hold 1cm chest from the ground
2) 3-5 Table Rows + 10sec Hold at top position video
3) 5-10 HSPU (strict) + 10sec Hold head 1cm from the floor
4) 10 Hollow Rock + 10sec Hollow HoldRPE 3+ to 4
Tailoring Options:
Increase or decrease the rep scheme
Table row→ Pull-Ups→ Door Frame Row
HSPU→ HSPU feet on the couch
CONDITIONING
50 rounds for time:
1 x Lunge + Reverse Lunge right leg
1 x Lunge + Reverse Lunge left leg
3 x Air SquatRPE 4, very heavy breathing
Do one forward lunge followed with reverse lunge. Repeat the same with the other leg. After that 3 air squats. That is one round. Total of 50 rounds.
COOL DOWN
3-6 rounds of Squat Flow video
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Before the Turkey Workout
3 RFT:
100m sprint
30 overhead walking lunges (25#)
15 box jumps (20")
30 T2B -
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Death by Clean & Jerk Workout
WOD: Death By Clean & Jerk (135/95#)
Minute 1......1 C&J
Minute 2......2 C&J
Minute 3......3 C&J
etc...8 + 8
Post WOD
10 Minute Push Up Test - 124 -