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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11.06.12 CFW WOD Workout
WOD:
12 min AMRAP
1 Power Clean 115/85
1 Burpee
2 Power Clean 115/85
2 Burpee
3 Power Clean 115/85
3 Burpee And so on for 12 min…Made it to 11 power cleans and 10 burpees
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Hang Clean & Jerk Complex Workout
AMRAP 20 minutes
1 High Hang Clean
1 Low Hang Clean
3 Front Squats
1 Jerk5 burpees each round
Note: You can only increase 5kg each round
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ace up Workout
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Gymnastics + Hard routine Strength
20 + 120 min
1.Gymnastics
A. Butterfly pull up practice for 15 min
- 5 4 5 5 4 6 = 30 repsHard routine
2. Warm up: row, quadrupep crawl, banded walk3.Weightlifting
A. 20 min time to find max:
1 squat clean + 3 front squat
25 35 45 55 60 65 67.5 70 kg4.Conditioning
A. At 00.00-10.00, for time:
- 100 bar over burpee
- 5 OHS OTM @ 50 kg, starting at 00.00 > 30 kg
Result: 96 burpeeB. At 15.00-25.00, for time:
30 - 20 - 10
- Row cal
- TTB
Result: 9.55C. At 30.00-35.00, 5 min AMRAP:
- 10 DB box step overs @ 2 x 35 lbs > 2 x 30 lbs
- 10 DB snatch @ 35 lbs
Result: 4 + 1 DB box step over5.Accessory
A. Bicep curl w/ 10 kg barbell
- 10 - 1 - 10 reps, YGIG -
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WOD 27082015 Workout
AMRAP 15 min:
- 10m front rack walking lunges (50/30 kgs).
- 8 Toes to bar.
- 6 Burpees over the bar.
- 4 Push press (50/30 kgs). -