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-
Frenzy Workout
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Run Amuck Workout
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9-16-2011 Resistance Training Box Squats Workout
Banded Box Squats
12x 2 at 120 LBs
Purple bandExtras
2 minute Flutter Kicks
50 GH Back Ext
100 Leg Levers
2x 20 Dimmel Deadlifts (135 LBs)
50 Reverse Hypers (120 LBs) -
9-16-2011 Burpees and Clean & Jerks Workout
Every Minute on the Minute do 3 Burpees
Then, Clean & Jerks at 135 LBs until you've accumulated 35Hard!
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Bradley Workout
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Weighted Pull Ups + AMRAP Workout
A) 3 sets not for time:
kipping hips to rings 4-5 (3/1, 2/2, 4)
unbroken double unders 30-40 (14, 15, 16)
unbroken strict HSPU 5-15 (0, then used pad...3, 4)B) weighted pull ups
20# x 3
25 x 3
30 x 3
35 x 3
40 x 1 (chin below bar on #2)C) 12 min amrap:
5 man makers (25#)
10 C2B PU
15 KB swings (1.5 pood)...4 rounds + 2 man makers -
WOD 9/17/11 Workout
For time:
12 foot Rope climb, 5 ascents
135 pound Clean and jerk, 5 reps
12 foot Rope climb, 4 ascents
145 pound Clean and jerk, 4 reps
12 foot Rope climb, 3 ascents
155 pound Clean and jerk, 3 reps
12foot Rope climb, 2 ascents
165 pound Clean and jerk, 2 reps
12 foot Rope climb, 1 ascent
175 pound Clean and jerk, 1 rep -
30-20-10 sit ups, 30-20-10 back exstensions Workout
30 pull ups
20 back squats
5-5-5 kb one arm press (16 kg)Cycling for 10 mins pre WOD
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Bench Press Workout
A) 3 sets not for time:
kipping hips to rings 4-5 (4/4/3)
unbroken double unders 30-40 (12/30/20)
unbroken strict HSPU 5-15 (4/5/3)B) 10 sets of bench press
5 @ 60% 70#
3 @ 75% 85
1 @ 85% 100
3 @ 80% 90
3 @ 85% 100
2 @ 90% 105
7 @ 75% 85 (4 sets)