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-
02-16-11 WOD CFSC Workout
1-1-1-1-1-1-1
Rest between 1-5 minutes between lifts. Increase rest time, as load increases. For optimal results, finding your 1 rep max should take 7 attempts or less. Increase weight until you cannot perform the lift.
50-60-70-80-90 That's all folks! 90 Max
Then...
8 Min AMRAP:5 wall ball 20/14
5 med ball cleans
10 squats10+ 1/3 RX
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10 000LBS / 4500KG Strength
1* Deadlift
1* Back Squat
1* Shoulder Press1 rep each until 4500kg is moved
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August 22nd WOD Workout
20 Minute AMRAP:
10 Pushup Dumbell Rows (40#/30#)
1/2 Court Burpee-Long Jump
1/2 Court Bear Crawl
1 Full Court Back Pedal
1 Full Court Sprint
1 Full Court Back Pedal
10 Jumping CTB Pull-Ups
5 KTEI did 7 rounds + 10 PDR
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Max Deadlift - Then Chipper Workout
Down from my previous max of 585... but that was when I was 40 pounds heavier. My lift of 525 now represents 2.65x bodyweight.
25 Tire Flips - 500 lb Tire
10 - Double Unders
25 Pull Ups
10 Double Unders
25 GHD Situps
10 Double Unders
25 Ring Dips
10 Double Unders
25 Burpees
10 Double Unders** DU slow me down as usual
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Heavy Shit Overhead Workout
Strength
Split Jerk
2-2-2-2-2 <=== 175WOD
5 rounds:
5 Shoulder to Overhead (155,105)
15 Box Jumps (24/20)L2 (115/80) <===
L1 (95/65)
ADV (185,115) -
5 rounds of:Hang Squat Cleans x 5 & 5 High Box Jumps (34") Workout
5 rounds of:
Hang Squat Cleans x 5
5 High Box Jumps (34")
do the box jumps very quickly after the HSC set -
Su 4.1. Workout
Juoksua 10x 2min reippaasti ja 2min rauhallisesti.
Huono keli, mutta sen verran lunta jään päällä että uskalsi mennä.