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-
Tuesday Warm up Workout
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
2 rounds
1:30 cardio machine
10 step back lunges
10 bodyweight alt leg RDL
10 cossack squats
:30 Plank Hold
:15 Side Plank Hold R/L -
Snatch Complex Workout
Every 90s x 15
1 snatch pull
1 hang squat snatch
1 squat snatchNosta painoa 5 ja 10 kierroksen jälkeen.
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HSPU/KB Swings Workout
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6/13/13 Workout
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6/14/13 Workout
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Wallball, KB Swings Workout
21-15-9 reps for time of:
14 pound Wallball shots
20 kg Kettlebell swings -
Lifting: 5/3/1C w2 - bench Workout
Quick lifting session in the garage.
Warmup: 100 KB swings
WU sets: 5 x 55, 5 x 70, 5 x 80
Working sets: 3 x 95, 3 x 110, 3+ x 120 (9 reps)Failed on 10th rep. New theoretical 1RM of 154#, which is nice since I tested at 150 not very long ago. Seeing some growth in my forearms.
5 x 10 @ 70
Cash out: 50 one-arm KB swings @ 16kg
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5 Tons Workout
Warm Up: 3 Gassers, 1 min twisted pushups, 1 min pvc pass throughs, Burgener warm up
Mobility: Roll then banded hip openers, banded sampson stretch, banded tricep & shoulder stretch
Review: WOD movements Clean & Jerk, Snatch
Strength: 7 Min EMOM 50M Sprints (Spin if bad weather)
WOD: Lift 10,000 pounds ground to overhead.
Each lift must start at the ground and end with locked out arms overhead. For example, you can use 95 pounds and 95lbs x 106 lifts = 10070 lbs lifted, gotta lift it 106 times. If you use 50 pounds, its 200 lifts. If its 200lbs, you are done in 50 lifts.
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