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-
Muscle-Ups, Wall Balls, HSPU and DB Snatches Workout
6 Muscle-ups
12 Wall Ball 20/15
6 Handstand Push-ups
12 DB Snatch 45/354 Rounds
then….
Max double unders in 2 minutes
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Squat Clean & Pull-Ups Workout
Shoulder Press (5 sets of 3 reps)
WOD:
3 rounds for time
15 Squat cleans (Rx 95/65)
15 Pull UpsDid 45# for the metcon...I'm hurting from yesterday so I didn't want to over do it. Judging from my crappy time (12:03) it's probably a good thing. Did jumping pull ups instead of regular.
Strength - made it up to 55# but only got that twice and had to use the legs on the 3rd rep. Shoulder press = frustration.
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10 min AMRAP of DB snatches, walking lunges and Airdyne Workout
10min amrap:
10 x dumbbell snatch
10 x barbell walking lunge
20 cal Airdyne -
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12-5-11 Monday WOD – Happy Birthday Jenny Workout
Shoulder Press: 5-5-3-3-1-1 65%, 75%, 85%
rest 5 min then:
5 rounds
10 Deadlift
10 push press
135/95
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7X2 Vertical Clean off High Boxes + 1 Split Jerk Strength
heavy but fast, rest 60 sec.
Notes: Complete both Cleans, then one Split Jerk after the 2nd Clean.
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Gymnastics warmup Workout
Three rounds for quality and minimum rest of:
Rock to headstand
10 Chin-ups
5 Squat to vertical jumps