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-
FS/KB/Box Workout
Complete 7 rounds for time of:
10x Front Squats #115
10x Kettlebell Swings #53
10x Box Jumps 24"Used a #50 kb
-
Max Jerk Workout
Continuing with our Olympic Lifting theme, we will be working on the Jerk.
Strength/skill:
Shoulder Press
Push Press
Power Jerk
Footwork Drills
Jerk- work up to 1rm for experienced lifters115lb split jerk
WOD: 3 Rounds for Time:
1o Reverse Woodchoppers (35/26) - 18lbs.
1o Pull ups - modified with band
10 burpees -
Woodchoppers, push-up, Burpee box jukps Workout
Continuing with our Olympic Lifting theme, we will be working on the Jerk. Strength/skill: Shoulder Press Push Press Power Jerk Footwork Drills Jerk- work up to 1rm for experienced lifters WOD: 3 Rounds for Time: 1o Reverse Woodchoppers (35/26) 1o Pull ups 10 burpees
Strength: squat cleans
Push-ups instead of pull ups
Burpee box jumps (24")
5:17 -
Tommy V - modified Workout
-
-
Track (Sprinting Drills, Hurdle Drills, Hurdle Runs, Medicine Ball Throws) Workout
Track & Field
3 Laps of the Infield + Dynamic Stretching (Cooldown)
6x20m Sprinting Drill (high kneesx2, Straight-leg boundsx2, B-skipx2)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
10x80m Hurdle Runs at 0.76m (6 Hurdles)
Medicine Ball Throws (scoop throws for height/distance, squat throws for height/distance)
Gymnastics (Handstand Holds + 2x5 Deficit Hands-to-Shoulders HSPUs)
Static Stretching (Cooldown) -
Wednesday 131030 Workout
A. Push Press 3-3-3-3-3 (155,175,185,185,175)
B. 21-15-9 weighted push up 45/25#, weighted sit up 45/25# (21@45, 15@25, 7@25, 2) -
run/squat cleans Workout
All-levels WOD/Beginner WOD:
Run one mile : 8:55
10 minutes to work up to a heavy set of the complex Squat clean + hang clean + front squat : 118#**
run 1 mile : finished 28:30, second split 9:35 -
10-31-13 Metcon 1 (Row, HC, T2B) & Metcon 2 (Push Press, KBs) Workout
Metcon 1:
3 Rnds: 500m row, 10 Hang Cleans (135lbs), 20 T2B
Time - 13:48
Metcon 2:
EMOM (10 mins): 10 Push Press (75lbs), 10 KBs (53lbs)
Result - 10 Rnds
-
Muscle ups + Box jumps Workout
SKILL: muscle up transitions
-then-
9-6-3
Muscle Ups
High Box Jumps (36,30)
15 double unders after each round