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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Squat, Shoulder Press Workout
9,6,3,3,6,9 - 225, 275, 295, 295, 275, 225
5x5 Strict Press @ 140
50 Strict Pull Ups 8,9,8,5,5,5,5,5
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Full Tilt Workout
For Time:
-25 HSPU
-50 T2B
-800 Meter Run
-75 Shoulder to Overhead (75,55)
-150 Double Unders -
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AMRAP - thrusters/hang powerclean/sumo deadlift high-pull Workout
Pre-WOD
• 5k (24:55)WOD - AMRAP (20 minutes)
• 5 thrusters (95 lbs)
• 7 hang powerclean (95 lbs)
• 10 sumo deadlift high-pull (95 lbs)Post-WOD
• 100 sit-ups -
Squat cleans & Front squat/Pull Ups/sit ups Workout
Squat Cleans
20 reps, unbroken
115#4rds
6 Front Squat 185#
12 Pull Up
18 V-ups (scaled to situps)
9:36 -
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Cleans Strength & AMRAP Workout
Squat Clean 6x2reps - 60kg
5min AMRAP ground to overhead (50kg) - 30
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Thruster workout x 5 reps Workout
This lunchtime WOD at midcity was fast.
I warmed up for about 12 minutes and started on the thrusters
I was a bit sore from the last 2 nights of WODs but not too bad.. but my knee was really nagging at the end of the WOD and I was going to do some jerk pratice, but decided to stop, stretch and go back to work.
bar x 8
75 lbs x 6
95 lbs x 5
105 lbs x 5
115 lbs x 5
125 lbs x 5
135 lbs x 5 (2 sets)
I only used chaulk, no belt or wrist wraps... maybe i shoud have as my wrists were super sore in the begining, but wanted to get used to the movement.
I need to stay on the heels and to keep the bar closer and higher up on the shoulder shelf. it's a stonger position and more stable and safer.