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

Front Squats : BSRC Gym Workout

Strength:
3-3-3-3-3 Front Squats 88% Pr

Metcon:
8 mins AMRAP
3 Power Clean 60kgs
8 Push Ups
30 Double Unders

Score 4 rounds --> 8 PushUps

100 Ab Crunches
Hang Cleans - MMax Gym Workout

Strength:
3-3-3-3-3 Hang Cleans 30kgs,40,50,60,65
Football : KBRC Pitch Workout

Football
CF Santa Clara Workout

Tabata
Air Squat (high 17, low 12)
Deadlift - light to moderate load (65# bar, high 6, low 5)
Pushup (high 10, low 5)
Row (600+ meters)
6/7/13 - WOD Workout

400 M run
10 Cleans - 65 #

5 rounds for time

20:40
Pushups, Pullups, DB Squat Snatch Workout

Complete as many rounds as possible in 20 minutes of:
5 Pushups
7 Pullups
25 pound Dumbbell squat snatch, 10 reps, alternating
Bike, Run Workout

Bike 20 minutes: 6.5 miles
Run 1 mile: 8:02
C'MON BRO Workout

Lantern Run
Clean and Jerk -9 155lbs
Pullups - 18

Stoplight Run
Clean and Jerk - 12 155lbs
Pullups - 24

Legion Run
Clean and Jerk - 15 155lbs
Pullups - 30
6-6-13 Deadlifts & Metcon (Row Pushups) Workout

Strength:

Deadlifts - 10x135, 10x225, 10x315, 10x355, 8x415

Metcon:

20 Min AMPRAP - 250m Row, 25 Games PushUps

Result - 8 Rnds
Chipper Workout

30 Snatches (53)
20 Pike Push-ups (on box)
30 Knees to elbow
20 Overhead Squats (53)
30 Calories on the Rower

Went light to get slowly get back into it

Need a training program?

Front Squats : BSRC Gym Workout

Hang Cleans - MMax Gym Workout

Football : KBRC Pitch Workout

CF Santa Clara Workout

6/7/13 - WOD Workout

Pushups, Pullups, DB Squat Snatch Workout

Bike, Run Workout

C'MON BRO Workout

6-6-13 Deadlifts & Metcon (Row Pushups) Workout

Chipper Workout