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-
Push Press and Overhead Squats/ WOD: Wall Balls 5 min max Workout
Snatch Push Press + Overhead Squat (3+2)
You will have 10 minutes to work to a heavy set of the complex, then…
Every 3 minutes on the bell for 15 minutes perform a set of the complex as heavy as possible.
Wod
5 minutes max effort wall balls 20#/14#
9 foot Target.
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Olympic Weightlifting Workout
Wod
15 minutes to find Snatch 1rm
15 minutes to find Clean and Jerk 1rm
15 minutes to find Back Squat 1rm
Score is total weight lifted.
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Push Press and Overhead Squats Workout
Olympic Weightlifting
Snatch Push Press + Overhead Squat (3+2)
You will have 10 minutes to work to a heavy set of the complex, then…
Every 3 minutes on the bell for 15 minutes perform a set of the complex as heavy as possible.
Wod
5 minutes max effort wall balls 20#/14#
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Chin Ups, Toes2Bar, Front Squats Workout
STRENGTH
Chin Ups 3x Max Reps
WOD
7 Min Ladder
3 Front Squat 125lbs/85lbs
3 Toes To Bar
6 Front Squat 125lbs/85lbs
6 Toes To Bar
9 Front Squats
9 Toes to bar
12, 12, 15, 15…etc..
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WOD from WODBOX Workout
500 m row
1 rm hang clean 155# (PR) (2x110, 2x135 2x145 2x155 fail 165
4:00 4 x burpee 15' sled pull 180# (sub for rope climb) -
Overhead Press Workout
Warm Up: shoulder prehab, arm circles, 10 light kb push press/side
Strength: OH Press
5-5-5+, then 1 set AMRAP @ 70% day’s weight 68lb 5+ (7)
superset with 4 sets, alternating
AMAP strict pull ups blue band (19)
AMAP srict chin ups blue band (15)Met Con: 4 rounds for time
200m medball run 14lb
10 double unders 20 single
10 kbs (53/35) 35lbMobility: partner foam roll calves
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Super Workout
WOD - 5 RFT:
-10 Hang Cleans (#185/115#)
-30 II Unders (Modification; 30 Lateral Bar Jumps)Post-WOD:
-50 Weighted Sit Ups (35#/25#)
-50 Unweighted Sit UpsDid #85 for cleans and the bar jumps. Or bar hops. :-)