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-
Filthy Fifty Workout
For time:
50 Box jumps 24"
50 Jumping pull-ups,
50 Kettlebell swings (53#)
50 Walking Lunges
50 Knees to elbows
50 Push press (45 pounds)
50 Back extensions,
50 Wall ball shots (20 pound ball)
50 Burpees,
50 Double unders -
081512 Workout
Strength:
Sled work
4 rounds @ 135 lbs added to the sled. Unknown how much sled weighs, probably about 30-40 lbs. Rest as needed in between each round. We had four people, so rest was the other 3 peoples rounds.1 round = 30 yd push then 30 yd pull back using a TRX trainer.
WOD
5 Rounds for time
Single arm DB push press right side, 8 reps @ 40 lbs
Single arm DB push press left side, 8 reps @ 40 lbs
Air Squat, 12 reps -
WOD Workout
21-15-9
Deadlifts 205/315#
Box Jumps 24"/30"Cashout: (2:37)
200m sprint
12 goblet squat #53
200m sprint
9 goblet squat #53
200m sprint
6 goblet squat #53 -
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W/ Jake Workout
21 Hang Cleans #135
21 KB Swing #53
9 L-Sit Pullups
15 Hang Cleans #135
15 KB Swing #53
6 L-Sit Pullups
9 Hang Cleans #135
9 KB Swing #53
3 L-Sit Pullups -
W/ Shane Workout
21 Hang Cleans #85
21 KB Swing #44
9 L-Sit Pullups
15 Hang Cleans #85
15 KB Swing #44
6 L-Sit Pullups
9 Hang Cleans #85
9 KB Swing #44
3 L-Sit Pullups -
Oly Class Workout
Work up to max Snatch (once you have two misses)
Work up to max C&J (only allowed two misses)Snatch:
95x3 WU
145, 155, 165 F - Got some pointers from Dustin then
170*, 175*, 180*, 185 F
All (*) new PR'sC&J
135x3 WU
185, 205, 215, 225 F2x
-a little disappointed in this but with the snatch PR and this morning's WOD, can't really complain. Lost both attempts at 225 in the clean. 1st one got to far out front over the bar, lost it going forward. Caught it in the whole, but lost balance forward and went to knees. 2nd attempt, kept my feet to narrow in the catch and lost it going backwards, not a stable enough base. -
Back squat 7x3 Workout
7 rounds of 3 back squats as heavy as possible, every 2 minutes
135#
165#
185#
205#
225#
225# x 2
165# x 6 - down set