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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8/25/11 Workout
warm up: Tabata Squats, 60 second plank hold, tabata ring rows 60 second plank hold
SWOD Warm Up Burgener with bar then clean complex with bar.
SWOD: Snatch 5 minutes
Met-Con:
21 – 15 -9
power snatch (105, 75)
bar facing BurpeesRest 2 min then:
800 Meter Run w/ Medball (20, 14)
100 Box Jumps (24, 20)
800 Meter Run w/ Medball (20, 14)
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Front Squat & "Chief" Workout
Front Squat 2RM 175x2; 185 for 1
5min Rest then:“Chief” 3 min AMRAP
3 Power Cleans
6 Push ups
9 Air Squats
Rest 1:00 min
Repeat for a total of 5 cycles - 25+1 clean. This is a PR by 3 full rounds! -
HEAVY MONDAYS Workout
S.W.O.D
B.S. 3-3-3-1-1-1
*We are setting new PR for every body to re adjust the up coming workouts.
Then. . .
3 Rounds for time of:
355m Run
12 Combo's
21 K.B.S 35% of B.W -
Angie Workout
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DE: Bench Press Workout
12reps x 3 rounds - on every 1:30
Weight: 115lbs
Round 1 - 12reps
Round 2 - 12reps
Round 3 - 11reps -
The Chief Workout
THE CHIEF
AMRAP 5 rounds - 3min work / 1 min rest- 3 Power Clean (95lbs)
- 6 Push Up
- 9 Air Squat
R1 - 4rounds
R2 - 3rounds + 1 power clean
R3 - 2rounds + 3 power clean / 6 push ups / 4 air squats
R4 - 2rounds + 3 power clean
R5 - 2rounds + 3 power clean / 2 push ups