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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Strength + Wod Workout
Strength
5x5
All numbers are at the top of the pyramid
Squat - 210 (not sure if hitting parallel)
Bench Press - 55 (left shoulder is tweaked)
Deadlift - 225 (lower back hurts)3 Rounds for time
15 Burpees
15 Kettlebell swings #535:10
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CFDFB AM Workout
A. 1 RM Squat Snatch (max weight 220)
B. One attempt at max OH squat with 220lbA. Completed
B. 3 -
Upper Workout
3x10 Shoulder Dislocate
2x(30/30s) Press @ 2x15# DB Rest in OH position
2 sets, rest 2 min betweenThen::
3x10 Front DB Raise @ 2x25# DB
3x10 Lateral DB Raise @ 2x25# DBThen:
5x10 DB Bench Press @ 2x60# DBThen:
(modified this)
10 minutes of interval pushups
20s on/40s off - 16,14, 12, 10, 10, 10, 10 , 7/3, 7/3, 7/3Sled Push down and back with 2 plates - hi/low = 5 Pull Ups
4x8 Bulgarian bag half moons + 20# Sandbag slam (not for time)
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Track (High Jump) Workout
AM
Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
6xHigh Jump Sprinting Drills (high kneesx2, 1-step takeoffs, 3-step takeoffs)
5xHigh Jump Takeoffs
5xHigh Jump Takeoffs at 1.20m (horrizontal sit position land)
3xHigh Jump Takeoffs at 1.25m (diagonal sit position land)
4xHigh Jump Fosbury Flop Takeoffs at 1.30m
Gymnastics (1 Legless Rope Climb, Some Handstand Holds)
1 Lap of the Infield + Foam Rolling (Cooldown) -
A couple of rest days Workout
Got sick, first day back. New Years Resolutions!
I really need to do mobilization
Front Squat
Overhead Press
Power Clean5 RFT
5 ring rows
5 push ups
5 power cleans 95# -
First of the year Workout
5 rounds - 45kgs - 7:35
3 power snatch
6 OHS
9 Pull ups10 minutes of Cindy
14.5 rounds -
Shoulder Press, Push Press, Push Jerk Workout
Group warm up, then,
Using ascending weight
Press 1-1-1-1-1: 55, 60, 65, 70, 75
Push Press 3-3-3-3-3: 65, 70, 75, 80, 85
Push Jerk 5-5-5-5-5: 75, 80, 85, 90, 95
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Clean/Walking Lunge/Clean Pull, 1K Row Workout
Strength:
Snatch, 2-2-2-2 (last two sets @ 80%)
Cleans: 95-115-135-135Overhead Squats, 2-2-2-2 (last two sets @ 80%)
Walking Lunges: 135-135-155-155Snatch Pulls, 2-2-2-2 (Heavy)
Clean Pulls: 155-175-205-205