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-
43 Days Workout
WOD 1 -- 100 push ups (50 normal/25 incline ring push ups/25 decline push ups)
100 unanchored sit ups
25 dive bombers
5 min jumping jacks
100 air squatsTime -- Ryan 19:27 Aaron 22:01 Josh 19:55 Amy 23:59
Wod 2 -- 5 rds for time
100 jumping jacks
20 db swings @ 40#
15 push jerk @ 75#
15 back squats @ 75#Time -- Ryan 18:45 Aaron 29:30 Josh 36:37 Amy 3 rds
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EMOM30 Workout
30mins emom
1) 10 russian twist + 10 KBS @16kg
2) 5 push-up + 15 air squat
3) c2/echo bike -
Jacked gymnastics + strength Strength
90 min
1.Push / Pull Strength
Complete the two movements (weighted chin-ups and dips) as a superset (alternate between each exercise every set) but rest as needed.
A1. Chin-up 8 x 8, unweighted
A2. Strict Ring Dip 8 x 8, unweighted2.Alternate for 3 rounds:
A1. Strict DB press
8*8 10*8 10*8 kg
A2. Single arm DB row
10*12.5 10*15 10*15 kg
A3. High pull with KB
12*10 12*12 12*12 kg
A4. Straight arm DB raise
15*3 15*3 15*2 kg
A5. Bicep curl w/ barbell @ bench
12*10.5 10*13 12*13 kg -
Diane Workout
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Olympic Lifting class Workout
Another 1 hour lifting session with Caleb Ward.
Snatch - worked on the 3 point snatch technique for roughly 50 minutes. Started with just 75# and worked my way up to 120#s doing all 3 snatch points back-to-back-to-back. 120 felt good, was able to stay strong in the lift and put in good effort without it being too heavy for 3 repeated reps. I did 120#s 4 times at the end for a total of 12 reps @ 120#.
Jerk - Left the bar at 120# and did a clean followed by 2 jerks. Repeated this 4 times with the last 10 minutes of the class.
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Grip Smasher Workout
100 x 24kg KB swings - every minute 3 x 50kg Hang Cleans.
Once the 100 swings are done row 500m.