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-
Royale Village Presses and pool WOD Workout
Bike 1.5 miles
4x8 Seated DB press
8x 35lb DB
8x 35lb DBs
8x45lb DBs
7x 45lb DBs3 sets
10 Flat Bench DB Press 45lb DBs
10 Pistolsthen Metcon Pool
5 Rounds for time:
10 DB Power Snatches alternating arm 45lb DB
30m swim
10m lunge walk -
-
-
Truster's/BJ's/DU's Workout
-
-
Power Cleans Workout
5 Power Clean (225/135lbs) - @ 115
EMOM 10min
then:
21-15-9 @ 85
Power Clean (135/95lbs)
Toes to bar - scaled to leg raises -
Power Cleans Workout
5 Power Clean (225/135lbs) - @ 115
EMOM 10min
then:
21-15-9 @ 85
Power Clean (135/95lbs)
Toes to bar - scaled to leg raises -
-
Jack Workout
“Jack” AMRAP 20 MIN
10 Push press @ 115 lbs/75 lbs
10 KB swings @ 1.5pd/1.0pd
10 Box Jump @ 24"/20”Total = 6 rounds + 8
-
You're Welcome. Workout
SWOD:
7X1: 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec.
*This should be performed as a complex. Do not drop the bar between movements.7X1: 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
*Hang should be just above the knees. These should be UB reps.CONDITIONING:
Every 90 sec. for 15min. (10 total rounds)30 Dubs
10 Pullups
3 GTO (heavy weight)