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-
Snatch, OHS Workout
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Clean, jerk and bs Workout
Strength: Clean, 3-3-3-3-3 Jerk, 3-3-3-3-3 *Bonus: Clean Pulls, 3-3-3 Back squat, 6-6-6-6-6 (75%) WOD: 15 Minute AMRAP: 9 Deadlifts (225/155) 12 Hand Release Push Ups 15 Box Jumps (24, 20)
Clean (75%) 75lb
Jerk (75%) 85lb
Back squat (75%) 100lb
Clean pulls: 85lb4rds, 3 box jumps
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Clean/Back Squat/300M Row Sprint Workout
Strength: Clean (65%) 3-3-3-3-3 Back Squat (65%) 6-6-6-6-6 Bonus: Deadlift (65%) 6-6-6-6-6 Bonus: Muscle Snatch (65%) 6-6-6-6-6 WOD: Rowing Sprints!!!! 5 efforts of 300m. Rest as needed in between.
Clean: 65#
Back Squat: 90#
Dead lift: 155#
Muscle snatch: 33 -
Clean and jerk 135/95 Benchmark Workout
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WOD 11/01/20 Workout
TEAM OF 2 change every round
AMRAP 6'
A- 15/12 wall ball
B- max cal row/bike
Rest 2'
AMRAP 6'
A- 10 power snatch 50/40
B- max burpees
Rest 2'
AMRAP 6'
A-10 overhead squat 50/40
B- bar muscle up
SCORE IS TOTAL REPS IN B -
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Squats - KB Turkish Get-ups - Push Press Workout
Pre-WOD
• 5k (23:58)WOD - 10 rounds
• 5 squats
• 5 KB Turkish get-ups (20 lbs)
• 3 push press (95 lbs)Post-WOD
• 100 sit-ups