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-
Olympic Lifting - The Make Up Workout
I had to miss the Olympic Lifting class last night for a sports banquet. Coach was kind enough to let me crash the 6 AM class today so I could make it up.
Warm Up:
First with PVC and again with a 45 lbs bar
Dirty Dancing
Rock-n-Roll Drill
BergenerMobility:
PVC pass throughLifts:
No more than 5 lifts
1 RM Squat Snatch
[65 lbs, 95 lbs, 115 lbs, 135 lbs, 140 lbs (fail)]
1 RM Squat Clean & Split Jerk
[135 lbs, 135 lbs, 155 lbs, 165 lbs, 175 lbs] -
Havoc Workout
Pre-Wod:
1 X 20 Back Squat - 100#sWOD: 3RFT
-400 Meter Run
- 21 Pull UP (no band!)
- 12 HSPU (2 ab mats --- and i could only move down about 2 inches... baby steps, baby steps)14:08
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Helen Workout
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Handstand push-ups, squat cleans and ring dips (main site Wednesday 180912) Workout
For time:
- 5 ring handstand push-ups
- 5 squat cleans, 185 / 125 lb.
- 10 strict handstand push-ups
- 10 squat cleans, 155 /105 lb.
- 20 handstand push-ups
- 20 squat cleans, 135 / 95 lb.
- 40 ring dips
- 40 squat cleans, 95 / 65 lb.
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05.14.12 WOD Workout
Squat Challenge 5th lift at 125 x20 reps
Then,
21-15-9
Hang Power Clean 135/95
Bar facing burpees
Box Jumps 24/20 @24"
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