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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Bench Press, Strict Pull ups Workout
3 sets:
bench press x 6-8 of heavy (60, 70, 75 - could only do 3 at 75)
rest 2 minutes then
3 sets
strict pull ups x 6-8 -
Power Snatch and Double Unders Workout
Skill:
Power SnatchWOD:
10 min AMRAP
15 Power Snatch 75/55
30 Double Unders -
Tabata Something Else Workout
Tabata Intervals: 20 sec work, 10 sec rest for 8 cycles each of:
Pull-ups 8-4-3-3-3-3-3-4 = 31
Push-ups 15-7-5-3-3-3-3-5 = 44
Sit-ups 9-7-7-7-5-5-5-7 = 52
Squats 12-10-10-8-8-8-10-13 = 79Post total reps to results.
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New Beginning Workout
Pre-WOD:
Find 1 RM on back squat and shoulder press
Backsquat: #150 - got 150 two weeks ago too, was really hoping for 160
Shoulder press #75 - got halfway up on 80... booWOD for Time: didn't do this (took me the whole hour to get my 1rm's)
15-12-9
DB squats/ thrusters (#45/25) -
Walking lunges -
New Beginning Workout
Pre-WOD:
Find 1 RM on back squat - 185
Find 1 RM on shoulder press - 85WOD
15-12-9
DB squats/ thrusters (45/25#) #15
Walking lungesPostWOD
4 x 100m sprints -
120807 Workout
Strength
EMOM 12 minutes
3 power cleans 185# (odd minutes)
5 strict press 115# (even minutes)Conditioning
3 rounds for time of:
9 Front Squats 135#
12 Strict Pullups
50 Double-Unders11:00
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Total This Workout
1 RM Squat Clean - 15 Min (55#)
1 RM Over Head Squate - 15 Min (55#)
Max Body Weight Dips (Assisted Black Band 6 Reps)*Didn't realize that once you stopped that was your total reps on the dips so I fell short. Definitely could have done more.