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-
Squat, Sit-up, & Burpee Chipper with Clean & Jerk EMOM Workout
For Time:
100 Air Squats
75 CF Sit-ups
50 Burpees
*EMOM Complete 1 Squat Clean & Jerk @ 155/115 -
Back Squat, Sprint, & Strict Pull-up EMOM Workout
On the minute for max rounds
3 Back squat (75% 1RM)
40 yd sprint
5 Strict Pull-ups -
10-25-14 Sprints Workout
60m Sprints - grass - rolling - 8x60m - 8.28, 8.06, 7.97, 7.93, 7.81, 7.63, 7.78, 7.94
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10-24-14 Row, Front Sq, Deadlift, DUBs Workout
1000m Row - 3:44
Front Squats - 3x184, 3x215, 3x245, 3x265, 2x285, 1x305
Deadlifts - 5x185, 5x225, 5x315, 5x365, 5x405
DUBs - 10x30reps -
Mountaineer Games WOD #1, 2, 3 Workout
For Time: WOD #1
20 Thrusters/5 SDHP/Shuttle Run
15 Thrusters/10 SDHP/Shuttle Run
10 Thrusters/15 SDHP/Shuttle Run
5 Thrusters/20 SDHP/Shuttle Run12:03, This one kicked my tail!!
WOD #2
40 Yrd Dash--2 tries--BEST TIME 5.25 sec PR
Then with a three min rolling clock, complete as many pull ups as possible (50), then as the clock continues to run for an additional three minutes, MAX Weight Squat Clean & Jerk (145)....Certainly a HUGE weakness for meFor Time: WOD #3
5 Rounds of
7 Deadlifts (255)/30 Double Unders10:08. LOVED, LOVED, LOVED THIS WOD!!
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Home Made Workout
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Power Clean/Floor Press/Back Squats Workout
Power Clean @ 115--10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Floor Bench Press @ 155--10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Back Squats @ 155--10, 9, 8, 7, 6, 5, 4, 3, 2, 1Felt great to be under that weight!
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Griff/Annie Workout
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Back Squat Bonanza Workout
Back Squat:
- A. 15-15-15-15
Or
- B. 10-5-3-2-1Optional: Squatting Annie
50-40-30-20-10
-Double Under
-Air SquatRecord weight and time for squatting Annie.
135 max back squat after 10 (95), 5 (110), 3 (125), 1 (135). New PR. Bench press also new PR at 90, went up from 85. Finished the lift day with 50,40,30,20,10 (singles/Situp/Squat) 7:54
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Moxie Workout
-3X Max rep Clean & Jerk (135) 10,7,10
-3X 10-12 GHD Sit Up 5,5,4
-3X Max rep Ring Dip 20,17,15 (band)
-4X 100 meter sprints @ 70%Record total reps (excluding sprints).