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-
Onsdag 9/12 2020 Workout
Barbell SL Dead lift x6-8/each leg
Rest 1min
DB/KB Shoulder press x8-12
Rest 1min
Strict TTB x 8-12
Rest 1-2min
+
3rft
20 KB swings 24/16kg
15 Burpees
10 KTE -
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WOD 17.1 Workout
17.1
For time:
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs*20 min time cap
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Conditioning Workout
Alternate between A&B
Amrap 4 Mins x 6 sets
A:
8 USA swing @24/16kg
8 Goblet squat
8 HR Push Up
8 box jump2 mins REST
B:
16 air squat
16 shoulder taps in pike on box
16 m Front rack carry LEFT@24/16kg
16 m Front Rack carry RIGHT -
SKILL Workout
EMOM 12:
Min. 1 | 2 rope climbs (15 ft.)
Min. 2 | Rest
– Start each rope climb from a seated
position on the floor. -
Total workouts of the week Workout
Rest day, total workouts of the week 10 hours, x 5
Week 2/3Strength & conditioning
Metcon x 3
Aerobic work x 1 - 40 min
Upper body strength x 1
Squat - 1350 kgGymnastics
MU - 45
BMU - 30
BFLY - 35
BCTB - 30
HSW -Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 30 min
Avg. cals/day - 2680 -
Warm up Workout
Row/Bike/Run: 3min.
1x
60s. Spider lunge w/ twist
60s. Up/down dog
60s. Shoulder rotations1x
10 Snatch grip Deadlift
10 Muscle snatch
10 Press behind neck
10 OHSMobility...