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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10-17-2012 Workout
CFG 2012 Masters Chipper WOD
10 DL 5 @ 195, 5 @ 185
20 Pull ups
30 Box Jumps
40 KB Swings
50 DU
40 KB Swings
30 Box Jumps
20 Pull ups
10 DL. 185#
Deadlift Loads:
Men 45-49 - 275 pounds
Men 50-54 - 255 pounds
Men 55-59 - 245 pounds
Men 60+ - 225 pounds
Women 45-49 - 195 pounds
Women 50-54 - 175 pounds
Women 55-59 - 155 pounds
Women 60+ - 135 pounds
Box Heights:Men 45-54 - 24 inch
Men 55+ - 20 inch step up
Women 45-54 - 20 inch
Women 55+ - 20 inch step up
Kettlebell Loads:Men 45-54 - 53 pounds
Men 55+ - 44 pounds
Women 45-54 - 35 pounds
Women 55+ - 26 pounds
Time Cap: 17 Minutes -
10-18-2012 Workout
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SWAT PT QUAL Workout
For time:
Wear a #20lb vest
400m Run (1/2 is up hill in my neighborhood)
5 Pull ups
15 Hand release push up's
30 Air squats
400m Run (1/2 is up hill in my neighborhood)
5 Pull up's
15 Hand release push up's
30 Air squats
400m Run (1/2 is up hill in my neighborhood) -
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Outlaw 121017 Workout
1) 10X1 Snatch from High Boxes (4 x 45 lb bumpers stacked so bar is right above knee) – heavy but perfect—not maximal, rest 60 sec.
- 115 x 3, 125 x 3, 135 x 3, 145 x 1
2) 10X1 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
- 205 x 2, 225 x 8
Strength/Conditioning:
1a) 3X5 Push Press – heaviest possible, rest 30 sec.
+ (165, 175, 195 could have done a little more)1b) 3X12 Reverse Hypers – heavier than last week, rest 30 sec.
+ (120, 170, 170)1c) 3X12 Bulgariant Split Squats (front rack) – heavy, rest 30 sec.
+ (115, 115, 115)1d) 3X1 minute ME Rope Climbs 12′ – rest 30 sec.
+ (6, 5, 7)Notes: Split squats are 6 reps per leg. Try to maintain a vertical shin throughout the movement.
Today was epicly awesome.
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strength - backsquat, bench, power clean - week 3 Workout
worked to 225x3 on backsquat
worked to 200x3 on bench press
worked to 187x3 on power cleans -
chipper: thrusters, sdlhp, wall balls, bb rollouts, double unders Workout
WOD:
20 Thrusters (115/75)
30 SDLHP (115/75)
40 Wall Balls
50 BB Rollouts
60 Double Unders -
10-14-12 Bench Press & Sq Cleans & Metcon Workout
Strength:
Bench Press - 6x185, 6x205, 6x225, 6x245
Squat Cleans - 2x135, 2x155, 2x175, 2x195, 2x205, 2x215, 2x225, 2x230
5 Rnds: 20 WBs (20lbs), 20 Ring Dips, 20 K2E
Time: 21:30