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

Memorial Day Murph Workout

shoulder still hurting from hang cleans the other day.... really bad....

Wod:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
burpees/doubles/situps Workout

Find 1RM OHS: 215# (back jerk helped a lot)

then

wod:
75 burpees
300 doubles (scaled to 900 doubles)
150 situps
running/toes to bar Workout

warmup:
row 5 min (1300m)

then
deadlift 8x2
275, 295, 315, 335, 355, 375, 415, 435

then
run 1 mile
50 toes to bar
pull up/squat clean ladder Workout

WOD:
10,9,8,...1 pull ups
1,2,3,...,10 95# squat cleans
Barbara Workout

wod:
5 rounds of
20 pull ups
30 push ups
40 situps
50 squats
EMOM: Clean & Jerk - 30 mins Workout

95 > 200
5X5 Front Squats Workout

Linear

225#
CF 972-6/3/13-WOD Workout

Back Squat – @ 31X1 4×3

10 minute Amrap

6 Dumbell Hang Power Cleans 45/30

10 Deficit Push Ups

20 Double Unders
The Outlaw Way 130603 Workout

Barbell
7X1 Snatch @175#

Conditioning
12 minute AMRAP of:
7 Power Clean & Jerks @ 155/105#
14 Front Squats @ 155/105#
Run 200m
Monday 6/3/13 Workout

21-15-9

Thrusters (75)
KBS (55)

Need a training program?

Memorial Day Murph Workout

burpees/doubles/situps Workout

running/toes to bar Workout

pull up/squat clean ladder Workout

Barbara Workout

EMOM: Clean & Jerk - 30 mins Workout

5X5 Front Squats Workout

CF 972-6/3/13-WOD Workout

The Outlaw Way 130603 Workout

Monday 6/3/13 Workout