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-
Week 9 Day 1 Workout
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WOD Workout
Strength:
Find Your 5RM Weighted Pull-UpConditioning – 5 Rounds For Time:
20 Push Press (75/45) @ 65#
50 Double Unders -
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UNF - SDHP, Mtn clmbrs; press; KBS, pull-up, row Workout
Baseline: Pre-SOP and box breathing, then ROM drills. 20-10 reps of 4-count mountain climbers, SDHP
Work Capacity: Complete 5 rounds for time of:
10x back ext
10x KBS (55#)
10x pull ups
300m row
Time: 27:46Strength: Strict press (Deload wave) – Warm up then, 60% x 5 reps, 65% x 5 reps, 70% x 5+ reps.
55# x5, 55# x7, 60# x5 -
DL+SP+Donny+more Workout
a) DL wk4: 5×115, 140, 170#
b) 5×2 clean high pulls: up to 125#
c) weighted pull ups: up to 3×35#, 2×45#
d) MU practice
e) “Donny” = 11:30 (155#)
f) SP wk4: 5×35, 45, 55#
g) Tue WOD
21-15-9
push press (55#)
box jumps: 2:45 -
12/16/13 Hang Power Cleans, Push Press, Front Squats Workout
Group warm up, then
Using ONE bar
10-9-8-7…..1
Hang power clean 115/85 MOD 65
Push press/jerk
Time 19:03
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12/29/15 Workout
Strength
Every 2 minutes
5-4-3-3-3
Power cleans TnG (165)
5 Russian Heavy KBSMetcon
21-15-9
KBS 53#
Burpee -
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Tabata-KS&Burpees Workout
Skill
Turkish Get UpsWod
Alternating Tabata
8 Rounds20 Seconds max Kettlebell Swings 70#/55# - 45#
10 Seconds Rest
20 Seconds max Burpees
10 Seconds rest
101 reps
*Alternate back and forth between the two, score is total repetitions performed