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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Front Squat and Squat Clean Doubles with Interval Finisher Workout
Strength:
Front Squats 6 x 2225 x 2
235 x 2
245 x 2
255 x 2
265 x 2
275 x 1Squat cleans:
135 x 2
185 x 2
205 x 2
225 x 2
245 x 1 (PR with no shoulder pain)Finisher:
:15w/:15r X 7 rounds of the triplet
Heavy Swings (32kg)
Box Jumps (24" rebound)
Toes to Bar -
Shoulders Workout
5 Rounds for time:
15 HSPU feet on wall
15 Box Jump (20")
15 TTB11.02
then
5X5 Push Press
115#
120#
125#
130#
135# -
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Monday 120220 Workout
AMRAP in 15 min. Of:
5min. medball cleans 20 lbs/ 14 lbs
4min. knees to elbows
3min. Kb swings 1.5pd/1.0pd
2min. Push-ups
1min. Squats -
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Gymnastics + Hard routine Strength
35 + 130 min
Warm up EMOM10
1.Own skill
A. Butterfly pull up practice for 25 min
- Practice sets of 6 - 9 reps x 8Hard routine
2.Warm up3.Gymnastics
A. Kipping HSPU practice for 10 min - 4 x 6 reps
B. EMOM8 (for quality): kipping HSPU - 6 6 4 4 4 3 3 3
C. 5 min AMRAP: wall facing HS shoulder taps - 110 reps4.Weightlifting
A. Warm up for clean
B. Squat clean
3 x 2 x 85 %, 1 x 2 x 80 %, 1 x 2 x 75 %
C. High hang power clean - 3 x 4
40 45 50 kg5.Conditioning
A. EMOM21:
1) 20 alt. DB snatch @ 35 lbs > 16 reps
2) 10 walking lunges with KB's in farmer's carry, 2 x 24 kg > 2 x 20 kg
3) 10 bbjo, box facing
B. Straight into: 3 RFT:
20 alt. DB snatch @ 35 lbs > 16 reps
10 walking lunges with KB's in farmer's carry 2 x 24 kg > 2 x 20 kg
10 bbjo, box facing
Total time: 29:43
177/192