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-
CF Santa Clara Workout
Partner WOD
50 KB swings
20 Front squats
40 KB swings
20 Front squats
30 KB swings
20 Front squats
20 KB swings
20 Front squatsUsed a 12 kg KB and 65# bar. Divided all the sets in half. Finished in 10:49.
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11.17.11 More Double Unders Workout
Blisters are stupid! Dont get them...
For time:
100 Double Unders
20 Push Press 115/75lb
100 Kb 24/16kg
20 Push Press 115/75lb
100 Double Unders -
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Strict dips Strength
21X1; 4-6reps; rest 45sec x 3 sets (only add load if you can perform the reps at perfect tempo)
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Incline Alternating Dumbbell Bench Press (Top Down) Strength
Semi Supinated Grip; 40X0; 3-5/arm x 4 sets; rest 45sec
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Every 90s for 10 rds Strength
Every 90s for 10 rds:
1 power clean + 1 squat clean + 2 split jerk
Keep weights moderate, focus on speed and technic!