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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Pull this, Jump this, Squat this Workout
3 RFT
15 pull ups
12 box jumps 24/32
9 front squats 105/155I think my lungs have shrunk.
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Squat Day Workout
ME Front Squat - 205. 5# PR from just last month...I think I had more in me too!
Then:
50 Squat
10 G2OH 115/80lb
40 Squat
8 G2OH
30 Squat
6 G2OH
20 Squat
4 G2OH
10 Squat
2 G2OH -
Snatch Balance, Push/Jump Repeat! Workout
Warmup
400m Row no straps
2 Rounds
10 KBS
10 Squats
10 PushupsSkill/Strength
Snatch Balance
EMOTM for 10
2 Snatch Balance progressive weight.
10th set at 165 - could have driven myself under the bar faster but felt really good!"WOD
10-9-8-7-6-5-4-3-2-1
Push Press 115 - Fully locked out with hips open and head thru hole.
Box Jump 24in - Hips fully opened at top of box.
Felt great! Missed 2 Box jumps because I jumped off box without fully opening AND missed one jump since I came up short! Great WOD and really needed to activate my hips for PP and BJs! -
5-1-5 Workout
5 Minutes:
-600 Meter Run (roughly 2 min)
-With Time Remaining, Max Reps Ground to Overhead (135,95) (16@115)1 Minute Break
5 Minutes:
-200 Double Under (400 singles)
-With Time Remaining, Max Rep Chest to Bar Pull Up (18) -
2-27-12 Wendler Strength & Metcon Workout
Wendler Strength:
Deadlift: 3x355lbs, 3x380lbs, 3x405lbs - plus a few warmup sets
Cleans: 3x205lbs, 3x215lbs, 2x225lbs, 2x225lbs - Failed on the triple at 225. I think I was too tried from lack of good sleep over the weekend.Metcon WOD:
3 rounds for time: 300M row, 20 wall balls (20lbs), 10 pullups
Time: 8:48Skills/Strength: Power Snatches
1x3x120, 1x3x130, 1x3x140, 1x3x150, 1x1x160 - The weight felt easy. Could do more!!!
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Last Year's Thruster/Pullup Open Workout Workout
Skill:
Light Overhead Squats (3x8 at 60% of max)In 7 minutes, complete:
3 thrusters, 100#/65#
3 chest to bar pull ups
6 thrusters
6 c2b pull ups
9 thrusters
9 c2b pull ups
12...
12...
15...
15...
etc -
Power Clean, T2B, Thruster, C2B Workout
Strength Work:
2-2-2-2-2 Overhead Squat
95-115-115-135x-135x(Left shoulder felt weak and vulnerable).
Then:
50 Power cleans
50 T2B
50 Thrusters
50 C2B pull upsRx= 115#
Done with 95#, 25 pullups Rx, 25 done with blue band
Notes: Wow. This one kicked my butt. Powercleans and T2B weren't bad. The thrusters crushed me; and I need to work on my pullup kip.
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27.02.12 Cash Out Workout
1 RFT
30x Squat Jumps
15x HR Push Ups
30x Box Jumps (Used Stairs)
15x HR Push Ups
30x Split Squats (15/15)
15x HR Push Ups
30x Air Squats