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-
15-10's Workout
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Monday 9/24 Workout
- 60 Squats
- 30 Ring Dips, blue band
- 20 Toes-to-Bar
- 800m Run
- 20 Burpees
- 30 Pull Up, no bar
- 60 Overhead Walking Lunges 35/25 lbs
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Tuesday 9/25 Workout
Skill Work:
HSPU / Handstand Holds / Wall Walks-then-
3 Rounds for Time of:
- 30 KB Swing: 45 lbs
- 20 Push Press: 75 lbs
- 10 Box Jumps: 30" -
C&J - PULL UPS ladder Workout
STRENGTH
3X5 shoulder press 50 kg (3 mns b/t sets)
rest 5 minutes
12-9-6 shoulder press 40 kg (1 mns b/t sets)WOD
FOR TIME:
10 C&J (50 kg)
1 pullup
9 C&J
2 pullups
8 C&J
3 pull ups
7 C&J
4 pull ups
6 C&J
5 pull ups
5 C&J
6 pull ups
4 C&J
7 pull ups
3 C&J
8 pull ups
2 C&J
9 pull ups
1 C&J
10 pull upsDidn't expect it to be so long, also had a problem with the screw of the barbel which i had to fix during the wod. More difficult than it sounds especially on the pull ups!
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Burp It Up Workout
Back Squats-
10 (70%) - 260
8 (75%) - 270
8 (75%)
8 (75%)
6 (80%) - 280WOD: For Time (12 min cap)
50 double unders
50 wall balls
50 burpees
50 double unders -
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CFE 2 mile Workout
2 Mile Run - Gym to Hillcrest and back
My clock didn't start immediately so 15 is my estimate
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WOD Workout
Three rounds for time of:
15 Overhead squats (65#)
10 L Pull-ups
15 Split-jerk (65#)
10 Knees to elbows
15 Hang cleans (65#)
10 Toes to bar