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

Nancy Workout

Pre-WOD:
-5 X 2 Overhead Squat
(95, 95, 105, 110, 115)

3RFT:
-15 O/H Squat (95/65#)
-400 Meter Run
Fast, Furious, and Friday ... The Best Three "Fs" Workout

Warm Up:
15 Kang Squats with 45 lb. bar
EMOM 5 Minutes: Clean & Jerk @ 75 lb.

Mobility:
Hip flexor
Pain ball on IT band

MetCon:
21-15-9
Dead Lifts @ 225 lb.
Burpees
gym WOD Workout

10-1
Man-makers
and ISO hold (20 seconds)
Stone Cold Workout

WOD: Stone Cold
5 Rounds:
6 Squat Cleans (185#/115#)
200m Sprint
Rest 60 Seconds
10-11-2012 Workout

21-15-9

Cleans #135/95
Pullups
Carrie Workout

Recovery Day
10-20 minute run
mobility
Tabata Sit Up
GHD

Or

Carrie:
3RFT
10 Dead Lift (225/155#)
10 Bar Facing Burpee
29 Wall Ball Shot (20/14#)
10-4-12 Workout

1000 meter run
30 HSPU (Strict)
1000 meter row
Nancy Workout

Pre-WOD
5 X 2 OHS

3 RFT
15 OHS (95/65#)
400m run (rowed)

Chill workout. Worn out so didn't push.
PT Class 187 Workout

PT CLASS 187 10-12-12

400M RUN
5 PULL UP’S
15 HAND RELEASE PUSH UP’S
30 AIR SQUATS
400M RUN
5 PULL UP’S
15 HAND RELEASE PUSH UP’S
30 AIR SQUATS
400M RUN

REST (apprx 3 min)

200M RUN
5 BURPEE’S
10 EXPLOSIVE PUSH UP’S
30 FLUTTER KICKS (3 count)
200M RUN
5 BURPEE’S
10 EXPLOSIVE PUSH UP’S
30 FLUTTER KICKS (3 count)
200M RUN
10-10-2012 Workout

15 Minute AMRAP

10 OHS #95/65
20 Sit ups
30 DU

6 rounds + 6 Reps

Need a training program?

Nancy Workout

Fast, Furious, and Friday ... The Best Three "Fs" Workout

gym WOD Workout

Stone Cold Workout

10-11-2012 Workout

Carrie Workout

10-4-12 Workout

Nancy Workout

PT Class 187 Workout

10-10-2012 Workout